Cutting calories and increasing physical activity can work together to help shed unwanted pounds. A 1,200 calorie diet is the bare minimum number of calories most people need to ensure they are still getting proper nutrients, explains University of Pittsburgh Medical Center. Eating 1200 calories a day and getting adequate exercise will more than likely help you lose weight.
Considerations
Most dieters can lose weight on 1,200 calories a day or any calorie-reducing diet at least temporarily. Keeping the weight off, however, may be a different story. Crash or fad diets that severely limit calories, sometimes to as little as 400 to 800 calories a day, often result in gaining weight back within months of ending the diet, explains Mayo Clinic. Keep in mind that a 1,200 calorie diet teeters on the edge of being an acceptable number of calories in terms of nutritional sufficiency.
Making permanent changes that involve nutritious eating habits and regular exercise work together to help you maintain weight loss for the long term. Physical activity can also improve your health by managing blood pressure and improving your cardiovascular system.
The Numbers
Whether it's through calorie restriction, exercise or a combination of both, weight loss occurs when you use more calories than you take it. Since 3,500 calories equals about 1lb. of fat, you must burn off 3,500 calories to lose 1lb.
Since a moderately active woman normally requires 1,800 to 2,000 calories per day for weight maintenance, a 1,200 calorie diet would slash up to 800 calories per day. A moderately active man who needs about 2,600 calories daily to maintain his weight would cut a whopping 1,400 calories a day. A woman on a 1,200 calorie diet could lose more than 1 lb. in five days while a man could drop that much in only 2.5 days even before exercise enters the equation. A weight loss of 1 to 2 lbs. per week is generally recommended, explains Mayo Clinic.
Diet
Eating at least three small meals throughout the day beginning with breakfast can help you resist the urge to nibble on high-calorie snacks. Nutritious snacks include fruit, vegetables, low-fat popcorn and non-fat yogurt or cottage cheese.
Skipping meals may seem like a effective way to save calories in the moment but it often leads to overeating later in the day. Remember that portion size matters. An easy way to reduce calories and lose weight is to cut your portion sizes by 25 percent, notes University of Pittsburgh Medical Center. Limiting fatty foods like fried foods and baking or broiling meats instead of frying can also keep your daily calories down. Lean sources of protein like chicken and fish and whole grains are staples of a nutritious eating plan.
Exercise
Aim to do at least 30 minutes of moderate to vigorous aerobic exercise most days of the week. Committing to one hour per day can help burn more calories. Brisk walking, jogging, hiking uphill, swimming and bicycling can burn anywhere between 300 to 800 calories in one hour depending on your weight and intensity level.
References
- Mayo Clinic; Which is Better for Weight Loss....; Donald Hensrud, M.D.; June 2011
- Mayo Clinic; Counting Calories...; December 2009
- Mayo Clinic; Weight Loss: Choosing a Diet...; June 2010
- University of Maryland Medical Center. Exercise- Exercise' Effects on Weight
- University of Pittsburgh Medical Center: Weight Management Tips-Diet
- MedlinePlus; Even a Little Exercise...; August 2011
- National Heart Lung and Blood Institute: What is Energy Balance?
- Mayo Clinic; Exercise for Weight Loss..; August 2011
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