Cutting calories is more effective for weight loss than exercise and physical activity, according to Donald Hensrud, a preventive medicine specialist at the Mayo Clinic. While you still need to exercise, which boosts cardiovascular health and builds muscle, cutting 500 calories a day can help you lose one pound each week, as one pound is equivalent to 3,500 calories. Although the amount of calories you need to eat to lose weight varies from person to person, there are some general guidelines.
Recommendations for Men and Women
According to MedlinePlus, a website of the National Institutes of Health, the fewest amount of calories women should consume to lose weight is 1,200 calories if the diet is not supervised. For men, the fewest amount of calories is 1,500. Keep in mind that you should also take into account your activity level when calculating how many calories you should eat.
Low-Calorie Diets
Low-calorie diets vary in their requirements for calorie intake. In general, low-calorie diets require eating between 800 and 1,200 calories per day, and very low-calorie diets, or VLCDs, are limited to 400 to 800 calories. These diets are more typically used to treat obesity and should be medically supervised.
Calorie Quality
It's not just the amount of calories you eat that matters, it's also the type of calories you eat. Processed and refined foods such as sugar and white flour are calorie dense and not very filling. On the other hand, whole grains, vegetables, fruits, lean meat, nuts and seeds are loaded with nutrients and lower in calories than processed foods. According to Louis J. Aronne, author of "The Skinny: On Losing Weight Without Being Hungry," foods that are low in calories and low on the glycemic index, such as vegetables and lean protein, also help suppress appetite.
Easy Calorie Reduction
To cut calories successfully, make small changes each day rather than drastic ones. The American Dietetic Association also recommends using smaller plates and bowls and eating more slowly so your brain has enough time to register that you're full. Also, don't eat directly from bags or boxes and decrease sugary drinks.
Warning
If you decide to go on a low-calorie or very low-calorie diet, keep in mind that these diets can cause you to regain weight quickly, usually within six months after you stop dieting. As the researchers in an "Obesity" study suggest, these diets are more likely to have long-term impact if they're combined with nutritional education, behavioral therapy and more physical activity.
References
- MayoClinic.com: Weight Loss: Better to Cut Calories or Exercise More?
- "The Skinny: On Losing Weight Without Being Hungry"; Louis J. Aronne; 2009
- American Dietetic Association: Ways to Shave Calories
- http://www.nature.com/oby/journal/v9/n11s/full/oby2001134a.html
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