Following these diet rules could also help you lose an inch off your waist every month
A doctor has revealed how many calories you should be eating in order to safely lose one pound in weight each week. Weight loss is a common goal for many people, especially in January following the indulgences of the festive season.
While many of us are aware that, in simple terms, losing weight requires eating less and moving more, it can be a lot easier said than done. It can also be difficult to approach weight loss in a safe and sustainable way.
With this in mind, an expert shared a way to calculate exactly how many calories each person needs to reach their weight loss target. Doing so could help you lose four pounds in one month, as well as one inch off your waist.
Writing for the BBC, Doctor Saleyha Ahsan first warned about the health risks that come with being overweight. She said: “Belly fat could be a sign that your health is at risk, with type 2 diabetes and heart disease among the associated dangers.
“I carried out an experiment with the Trust Me, I’m a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly.”
She signposted to an online calculator that requires certain data such as your height, weight, age, gender, and how much exercise you typically do in a week. This will then give you your calorie intake needed to maintain your current weight.
You then need to subtract 500 from this figure to get the amount needed to lose weight. Dr Ahsan added: “Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks.
“It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.”
However, she added the caveat that the speed of weight loss will vary from person to person. “The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ,” she said.
But on average, volunteers who tried this method reduced their waist sizes by an average of one inch for every 4lb (1.81kg) they lost. You also need to keep in mind that as you lose weight you will need to lower your calorie intake to keep seeing results.
Dr Ahsan said: “As time passes you will lose weight and you’ll need to recalculate your calorie requirement. At your new weight you’ll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement. By recalculating you will keep losing 1lb (0.45kg) a week.”
As a rough guide, each volunteer in the experiment was encouraged to measure portions based on the size of their hands. Aim for a daily intake of:
- Three fist-sized servings of carbs
- Two palm-sized servings of lean protein
- Two cupped handfuls of vegetables or salad
- Two fist-sized servings of fruit
- Two servings of fat or oil covering the tip of your thumb
- You can also have 200ml/⅓ pint of milk, or two 125g pots of natural or low-calorie yoghurt.
Dr Ahsan added: “Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods.”
If you are concerned about your weight, especially if you think it could be affecting your health, you should speak to your doctor.
