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How Many Calories To Lose Weight?

It is generally recommended that people looking to diet for weight control/loss purposes should reduce their calorie intake by between 500-1000 calories.  Based on these recommendations it is generally recommended that women looking to lose weight should reduce their calorie intake to between 1000 - 1500 calories/day, whilst men should reduce their calorie intake to around 1500 - 2000 calories/day.

Finding a sustainable calorie reduction for long-term weight loss/ management

It is well known that diets with greater calorie reductions are more likely to lead to failure as people using highly restrictive diets tend to put their weight back on far more quickly than those who follow a controlled diet and loose have a more gradual weight loss. Large reductions in calorie intake (diets containing only 1000 calories or less) are far more likely to result in large reductions in stored water and glycogen (a type of carbohydrate or sugar), with only small reductions in body-fat levels. Therefore, a daily reduction of 500 calories appears to be more sustainable and effective in the long run

The benefits of a supervised weight loss programme

Research has demonstrated that supervised weight loss programmes can result in a 10% reduction in body mass (the equivalent of going from 11 stone to around 9 stone 13 lbs). However, you should bare in mind that most diets are unsuccessful in the long run and even supervised dieters will put on around half of their weight within a year. More discouraging is the fact that more than 90% of diets fail in the long run, regardless of the type of diet.

How many calories to lose weight summary:

  • It is generally recommended that people looking to lose weight should reduce their calorie intake by 500-1000 calories/day in order to lose weight
  • A calorie reduction of 500/day appears to be more sustainable and effective in the long run than greater calorie reductions
  • Supervised weight loss programmes appear to be more effective than un-supervised weight loss programmes and can result in 10% reductions in body mass
  • Dieters should be aware that a high percentage of diets are unsuccessful in the long run