Eating this exact amount of calories will help you safely lose 1lb a week, doctor reveals
Weight loss is something that comes up in everyday conversation, and it is something you can't escape from on social media. However, it can be tricky to try to decide what plan to follow, as some of them may not work for you, and others are too tricky to stick with in everyday life.
Everyone knows that at the root we need to eat less and move more in order to lose weight, but this is not as simple as it seems. Many people also struggle to find a safe and sustainable way to lose the extra pounds.
One doctor has tried to help us take the first step on our weight loss journey by revealing how many calories we should be eating. This exact number of calories will help you safely lose one pound in weight every week. The Mirror reports that if calculated correctly, a person will be able to lose four pounds in one month, as well as an inch off their waist.
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Writing for the BBC, Doctor Saleyha Ahsan first warns that there are many 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."
In order to find out the exact amount of calories you need to consume each day, Dr Ahsan highlighted an online calculator. This tool requires you to input data such as your height, weight, age, gender and how much exercise you typically do in a week. From this data, the tool will calculate the calorie intake needed to maintain your current weight.
Once you have your number, you then need to subtract 500 from the figure to get to 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, like most things, the speed of weight loss will vary from person to person. She said: "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."
On average, volunteers found that their waist sizes reduced by an average of one inch for every 4lb (1.81kg) they lost using this method. It should also be noted however, that for you to keep seeing results and losing weight, you will need to keep lowering your calorie intake.
Dr Ahsan explained: "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 an estimate for anyone wanting to try this method, each volunteer was encouraged to measure portions based on the size of their hands. You should 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, then it is suggested that you speak to your GP for guidance, especially if your weight is affecting your health.
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