Even a small decrease in caloric intake can make an impact on weight management in the long run. Rather than make a drastic change in your food intake, aim instead to routinely implement small healthy changes into your eating habits.
Considerations
To set a healthy calorie target for weight loss, first estimate the number of calories you need to maintain your current weight. MedlinePlus recommends that individuals with sedentary lifestyles multiply their weight in pounds by 10 to calculate calories needed for weight maintenance. Multiply your weight by 13 if you exercise occasionally, by 15 if you're moderately active and by 18 if you participate in vigorous activity on a regular basis.
The Facts
To lose 1 pound per week, the Mayo Clinic suggests cutting your calories by 500 a day. If you need 2,000 calories to maintain your current weight, for example, that means a daily calorie target of 1,500 can produce a loss of 4 pounds in a month.
Tips
MedlinePlus suggests you cut calories from your diet by choosing low-fat, low-calorie foods more often, replacing sugary drinks with water and eating smaller portions. Regular exercise will also help you trim calories and reach your weight goals.
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