If you're looking to lose weight, a combination of consuming fewer calories and being more physically active is your best bet. It takes a 3,500-calorie deficit to lose 1 lb. -- the more calories you can cut from your diet or burn with exercise, the faster you'll lose weight, to a certain point. If you don't have enough calories, you run the risk of slowing your metabolism, making it more difficult to lose weight. Your body has a built-in safety feature for times of famine -- when you don't eat enough, your body conserves energy for survival. According to the American College of Sports Medicine, a woman needs to consume a minimum of 1,200 calories to keep her metabolism running and ensure adequate nutrition. Men need at least 1,800 calories.
Step 1
Eat a balanced diet that includes complex carbohydrates, lean protein and healthy fats. A good starting place is 55 percent of your calories coming from carbs, 15 percent from protein and 30 percent from fat -- with no more than 10 percent coming from saturated fat. That will work out to be 165 g of carbs, 45 g of protein and 40 g of fat. Calories add up quickly, and you'll need to plan your meals carefully to stay within these totals.
Step 2
Space your caloric intake evenly throughout the day -- and never skip breakfast. Although you're on a limited diet, to keep your blood sugar stable and avoid hunger -- which will make your diet more difficult to follow -- plan to eat three meals and two snacks daily. You can eat three 300-calorie meals and two 150-calorie snacks or three 100-calorie snacks if you want to eat something before bedtime.
Step 3
Choose nutrient-dense foods, and avoid empty calories. Make every calorie count on a 1,200-calorie diet by eating high-fiber foods that contain lots of vitamins and minerals. Don't waste your calories on sugary snacks that won't give your body the essential nutrients it needs. Eat lots of fruits and vegetables -- their high fiber content will help you feel faster and stay satisfied longer.
Tips and Warnings
- Stay hydrated -- drinking water may help curb your appetite. Add a multivitamin to your daily routine to ensure that your body gets the nutrients it needs.
- Extremely restricted calorie diets are not suitable for athletes. If you are very active, you may need additional calories. Although regular exercise is important, don't participate in strenuous activities on a 1,200-calorie daily diet. Always consult your physician before beginning any weight-loss plan.
Member Comments