It finally up on the blog, i understand some people might find it difficult to exercise because of their work schedules. Lately, i have been busy researching on this topic for few weeks now, and here are the tips on how to achieve a successful weight loss plan on a 1000 calories diet.
Exercise is an important part of many, but not all, weight-loss programs. Adding exercise to your weight-loss plan can improve weight maintenance after weight loss, according to a review published in a 2009 edition of “Medicine and Science in Sports and Exercise.” However, you can lose weight without exercising. In fact, if you exercise regularly you’ll likely need more than 1,000 calories a day to lose weight at a safe pace of 1 to 2 pounds per week, according to the National Heart, Lung and Blood Institute.
Weight-Loss Calorie Needs
Diets containing 1,000 calories a day are safe, effective weight-loss diets for inactive women who weigh less than 165 pounds, according to the National Heart, Lung and Blood Institute. Women weighing 165 pounds or more, active women and men need at least 1,200 calories daily to safely lose weight. Eating too few calories to lose weight can cause fatigue, headaches, dizziness, nausea and difficulty concentrating.
Safe Weight Loss
A safe rate of weight loss is 1 to 2 pounds per week, reports the Centers for Disease Control and Prevention. To achieve this goal without exercise, reduce your current intake by 500 to 1,000 calories a day. For example, if you generally eat 2,000 calories per day, aim for 1,000 to 1,500 calories daily for weight loss.
How to Safely Achieve Eating 1000 Calories a Day
1. Speak to a Medical Professional
Ask your doctor to see whether severely restricting calories is right for you. He or she will take your BMI and ask what weight loss techniques you’ve tried before. You should not undertake a 1000-calorie a day diet if you have particular health conditions, such as epilepsy or an eating disorder.
2. Go for Nutrient-Rich Foods
When eating 1000 calories a day, ensure you get all your essential dietary nutrients. Natural and whole foods are the best. So choose lean meat, dairy, nuts, seeds, whole-grain cereals, plenty of fruit and vegetables.
3. Cut out Junk Food
Getting adequate nutrients in the 1000 calorie-a-day diet means there is no space for the empty calories in sugars, alcohol and processed food. Consume lean proteins, whole grains and fresh food in each meal.
4. Keep up Your Energy Levels
Divide your calorie rations into five meals of 200 calories each to get a constant source of energy from your food. Don’t eliminate any food groups, e.g. fats or carbohydrates, as you need a complete mixture of all the different macronutrients for optimum health.
5. Limit Exercise
If you are on such a restricted diet, you’ll need to limit your physical activity. Insufficient nutrition can cause fatigue which increases susceptibility to injury.
1,000-Calorie Meal Plan
If a 1,000-calorie diet is right for you and your doctor gives you the OK, use a 1,000-calorie meal plan to help meet your nutritional needs during weight loss. The Dietary Guidelines for Americans 2010 provide a healthy, sample 1,000-calorie meal plan, which is useful for menu planning. This meal plan includes 1 cup of vegetables, 1 cup of fruit, 3 ounces of grains, 2 ounces of protein foods — such as lean meats, seafood, eggs, poultry, soy products, nuts and seeds — 2 cups of dairy foods and 3 teaspoons of oils daily. One slice of bread, 1 cup of cold cereal and one-half cup of rice or pasta is equivalent to 1 ounce from the grains group.
Benefits of Exercise
Although adding exercise to your weight-loss program means you’ll likely have to increase your calorie intake to at least 1,200 calories a day, exercise provides some significant health benefits during weight loss. The 2009 review published in “Medicine and Science in Sports and Exercise” reports getting more than four hours of exercise each week is associated with clinically significant weight loss. Regular exercise also reduces your chronic disease risks, can lower body fat and improves muscle definition.
Take Home Note
Eating 1000 calories a day is usually not necessary for weight loss. Moreover, this diet is not suitable for pregnant or breastfeeding women, or for children.