Reducing your daily calorie intake is usually effective for weight loss. However, reducing the appropriate number of calories each day can help keep the weight off long-term. The total number of calories required for weight loss using a calorie restriction diet varies by age, gender, height and activity level.
Basics
If you are overweight, you'll have better success of keeping any weight loss off if you lose weight at a rate of about 1 to 2 lbs. per week. A pound of body fat is equivalent to about 3,500 calories. To lose about 1 lb. per week, reduce your daily calorie intake by 500 per day. To lose about 2 lbs. per week, reduce your daily calories by 1,000 per day. Reduced-calorie diets containing between 1,000 to 1,600 calories per day can help achieve weight loss in most adult men and women; women typically require fewer calories than men.
Exercise
Performing exercise during a calorie-restriction diet provides benefits. Exercise in combination with calorie restriction is the most effective way to lose weight; exercise plays an important role in weight maintenance. Exercising during calorie restriction also helps reduce excess body fat and tone up your body. Keep in mind, however, that if you exercise when consuming a calorie-restricted diet, it's important to consume more calories than when you're dieting alone. The addition of exercise to your weight loss plan may temporarily cease weight loss since muscle weighs more than fat. You are still likely to lose inches, reduce your body size and eventually lose more weight.
Maintenance
A calorie-restriction diet is an effective way to lose weight. However, once you reach your goal, to maintain your weight, you must continue to eat fewer calories than you did when you were overweight. A smaller body requires fewer calories for weight maintenance than a larger one does. Continue to exercise to help prevent weight regain.
Meal Plans
Meal plans can help you stay on track when following a calorie-restriction diet. The USDA's "Dietary Guidelines for Americans" provides healthy meal plans based on different calorie levels. While calorie counting can be tedious and unrealistic for many people, following a meal plan is fairly easy.
1,200- and 1,400-Calorie Plans
Based on the "Dietary Guidelines for Americans," a 1,200-calorie meal plan includes: 3 oz. lean meat, dry beans, legumes, eggs, nuts or seeds; 4 oz. grains; 2 cups of milk products; 1.5 cups vegetables; 1 cup fruit; 17 g oil; and 171 extra calories each day. A 1,400-calorie plan includes: 4 oz. lean meat, dry beans, legumes, eggs, nuts or seeds; 5 oz. grains; 2 cups milk products; 1.5 cups vegetables; 1.5 cups fruits; 17 g oil; and 171 extra calories per day.
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