Readjusting calorie consumption as you lose weight

January 12, 2018 by Julie Davis, Healthday Reporter

(HealthDay)—If you find that your weekly weight loss is slowing down, maybe it's time to readjust your calorie intake.

First, some calorie math.

Your calorie baseline is the number of you need to maintain your weight. Most diets are based on reducing that number by 1,000 calories a day for a two-pound-a-week loss. But the less you weigh, the fewer calories needed to maintain your weight, and fewer still to lose weight. For instance, you need about 100 fewer calories a day if you drop from 160 to 140 pounds.

For example:

  • If you're moderately active, it takes about 2,250 calories a day to maintain 160 pounds, and 1,250 calories a day to lose 2 pounds per week.
  • If you're moderately active, it takes about 2,150 calories a day to maintain 140 pounds and 1,150 calories a day to lose 2 pounds a week.

So, without lowering the total number of calories you're eating on your diet, that 2 pound-a-week weight loss could drop off a bit. You'll still lose weight, just not as fast.

To keep losing at the same rate, increase exercise, reduce calories, or try a combination of both. High-protein and high-fiber foods are often more satisfying, so choosing fish and whole-grain cereals, for example, will help you feel fuller on less.

For a more exact approach, try an that uses your height, , age and activity level to determine your changing calorie needs. Recalculate every time you lose 5 to 10 pounds.

Explore further: Counting your way to weight loss

More information: To learn more, visit the U.S. Department of Agriculture.

Related Stories

Counting your way to weight loss

April 24, 2017
(HealthDay)—The concept of counting calories to lose weight is based on a pound of fat being equal to 3,500 calories, so that cutting 500 calories a day means you should lose about one pound a week.

The truth about exercise and calorie burn

September 12, 2017
(HealthDay)—When you consider that a hot fudge sundae can top 500 calories, 30 minutes of walking at a slow pace will barely make a dent in undoing the damage.

Tracking calories has never been easier

October 27, 2017
(HealthDay)—Gone are the days of hunting through calorie and carbohydrate counting books to find the information you need to plan weight loss menus.

Stop sabotaging your diet

May 11, 2017
(HealthDay)—You could be standing in the way of your own weight loss, eating more calories than you realize. Here's how to keep your head in the game.

Fast weight loss may mean muscle loss

May 29, 2014
(HealthDay)—If you lose weight too fast, you lose more muscle than when you shed excess pounds more slowly, a small study says.

How dieting encourages your body to replace lost weight

August 3, 2017
Obesity is a risk factor for numerous disorders that afflict the human race, so understanding how to maintain a healthy body weight is one of the most urgent issues facing society. By 2025, it is estimated that 18 percent ...

Recommended for you

Study shows magnesium optimizes vitamin D status

December 14, 2018
A randomized trial by Vanderbilt-Ingram Cancer Center researchers indicates that magnesium optimizes vitamin D status, raising it in people with deficient levels and lowering it in people with high levels.

A holiday gift to primary care doctors: Proof of their time crunch

December 14, 2018
The average primary care doctor needs to work six more hours a day than they already do, in order to make sure their patients get all the preventive and early-detection care they want and deserve, a new study finds.

A co-worker's rudeness can affect your sleep—and your partner's, study finds

December 14, 2018
Rudeness. Sarcastic comments. Demeaning language. Interrupting or talking over someone in a meeting. Workplace incivilities such as these are becoming increasingly common, and a new study from Portland State University and ...

Teens get more sleep with later school start time, researchers find

December 12, 2018
When Seattle Public Schools announced that it would reorganize school start times across the district for the fall of 2016, the massive undertaking took more than a year to deploy. Elementary schools started earlier, while ...

Large restaurant portions a global problem, study finds

December 12, 2018
A new multi-country study finds that large, high-calorie portion sizes in fast food and full service restaurants is not a problem unique to the United States. An international team of researchers found that 94 percent of ...

Receiving genetic information can change risk

December 11, 2018
Millions of people in the United States alone have submitted their DNA for analysis and received information that not only predicts their risk for disease but, it turns out, in some cases might also have influenced that risk, ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.