When you are trying to lose weight, you have to reduce the number of calories you eat each day, as well as increase the number of calories you burn through exercise. The amount of weight you lose weekly directly depends upon the number of calories you cut and burn. If the total equals 500 calories cut and burned daily, you will likely lose 1 lb. per week, while a total of 1,000 calories daily will likely lead to a 2 lb. per week weight loss. There are, however, certain things to consider before cutting your caloric intake to 1,200 calories daily if you are a woman.
Expert Insight
According to MedlinePlus, 1,200 calories per day is the lowest number of calories a woman should eat daily. Cutting calories below this may have negative health effects, such as not menstruating. However, if you feel that you need to cut your caloric intake below 1,200 calories daily, you can talk to your doctor to find out if a low-calorie diet is suitable for you. If he says it is, he will give you instructions on how to follow the diet and monitor you closely during the time you are on the diet.
Components
When you are only eating 1,200 calories per day, the primary component of your diet will be vegetables. You also need lean protein, fruits, fat-free and low-fat dairy products and whole wheat so that you are eating a balanced diet. None of the foods you eat should be high-calorie foods. The FDA defines a high-calorie food as a food that contains 400 calories or more per serving.
Prevention/Solution
The number of calories you consume each day includes not only the foods you eat, but also the beverages you drink. Sugary drinks, soft drinks and some other drinks contain a significant number of calories that don't provide you with the nutrition you need while you are on a reduced-calorie diet. If you don't count the beverages you drink in your daily calorie count, you may consume more calories that you think, which can negatively impact your weight loss.
Considerations
In addition to eating a 1,200 calorie diet, you will also have to exercise daily. Exercising at a moderate level for at least an hour per day is recommended by the American College of Sports Medicine. Aerobic exercise will help you to burn fat, while strength training will help to build lean muscle mass.
Warning
If you have any medical conditions, talk to your doctor before starting a diet program, especially one that allows only the bare minimum of 1,200 calories per day. Additionally, as you lose weight, your doctor may have to adjust the dosages of your medications because of the weight loss.
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