People often lose weight by cutting calories. A sustainable calorie reduction plan can help you reduce as much as 25% of your daily calories while still meeting your daily nutritional needs. This may seem like a lot, but there are ways to achieve your goals without feeling deprived or prone to malnourishment.
Set Weight Loss Goals
You need to ensure that you are still getting enough calories to lose weight.
A good rule of thumb is to aim to lose 1 pound per week. To do this, subtract 500 from the daily calories needed to maintain your weight. This works because 1 pound of body fat is equivalent to approximately 3,500 calories.
Calorie counting isn’t a science. Weight loss is not possible by reducing 500 calories daily. Many factors play a part in weight loss and calorie intake. As a guideline, reduce your daily calorie intake by 500 calories per day. Adjust as necessary.
A passive or moderately active woman needs approximately 1,800 to 2000 calories each day to maintain her current weight. A busy man would need 2,400 to 2,600 calories daily.
This would reduce your daily intake to approximately 1,500 calories per person if you’re female and 1,900 calories if you’re male. Of course, you won’t have much room for extra toppings, snacks, or treats in either case, so planning is essential.
Remember that your calorie goals can change depending on your weight, lean muscle mass, and other factors. Therefore, the 1,500 and 1,900 plans may not be appropriate or adequate for all people. You can calculate your daily calorie goals by using a calculator. It considers your age, gender, body size, activity level, and weight loss goals.
Your daily calories are minimal, so you have to be careful what foods you choose. It would help if you placed a lot of emphasis on eating nutritious foods. These foods include whole grains, high-fiber fruits, vegetables, low-fat dairy products, lean meats, and non-meat proteins.
The USDA’s 2020-2025 Dietary Guide for Americans has a table that lists daily nutritional goals to help you lose weight safely. This table outlines the nutrients that you require each day for good health.
The Nutrition Facts label will be displayed on any packaged food you purchase. This label will tell you how much each nutrient is contained in the food. Your daily nutrition for a 1,500-calorie diet should include:
- Total fat: 33 to 58g
- Saturated Fat: Not more than 15 Grams
- Cholesterol – No more than 200 to300 grams
- Sodium: 2,300 milligrams
- Total carbohydrate: 130 grams
- Fiber: 28 – 33.6 grams
- Added sugar: Not more than 36 grams
- Total Protein: 46-56 grams
Sample 1500-Calorie Menus
Your menu may vary depending on the nutrient parameters. Here are some examples of menu options.
Sample Menu 1
Lean protein and fiber will help you feel fuller and more satisfied throughout the day. Fruit can be enjoyed as a sweet treat or other nutrient-rich food options.
- One cup of plain tea or coffee
- One hardboiled egg
- One orange
- One slice of whole-grain bread with one tablespoon almond butter
- As a beverage, one cup of nonfat milk
- Sliced carrots: One-half cup
- Two whole-grain bread slices, two ounces of roast beef, one slice of Swiss cheese, and 1 tablespoon of mustard
- One cup cooked broccoli with lemon juice
- One-half cup cooked black beans
- One small glass of white wines
- A 3-ounce chicken breast fillet topped with two tablespoons salsa
- One whole-wheat dinner rolls with one teaspoon butter
- One cup sweetened grapefruit juice
- One-half cup blueberries
- The third cup of edamame
- Drink several glasses of water
- Ten halves of pecans
- Three-quarter cup plain yogurt with one tablespoon honey
- Total calories: 1,498
- Total fat: 20.5% (35g)
- 6 grams of saturated fat
- Cholesterol: 295 mg
- Sodium: 1,934 milligrams
- Total carbohydrates: 51.7% (201 grams)
- Fiber: 32g
- Sugar: 87g
- Total protein: 23% (89 grams)
Sample Menu 2
This menu is for those who have to be careful about their sugar intakes, such as people with diabetes or prediabetes. Non-nutritive sweeteners can be used in place of sugar.
- One cup of oatmeal cooked with one-half ounce walnuts
- One cup nonfat milk
- Grapefruit is half.
- Two or three packets of sucralose sweetener or stevia sweetener
- Salad with 1 cup spinach, 1-ounce feta, 1 1/2 cups cherry tomatoes, and two tablespoons balsamic vinegar (no oils).
- One diet soda
- 3 ounces of baked salmon (no oils)
- One cup of cooked brown rice
- One small 100% whole-grain dinner roll
- A 6-ounce portion of peeled shrimp and one small, diced green pepper are combined in a sauteed one tablespoon olive oil and garlic dish.
- Drink water with a lime or lemon slice
- One apple
- One cup strawberries
- One cup low-fat, sugar-free, fruit-flavored yogurt
- Drink several glasses of water and add slices of lemon or lime to the glass.
- Two cups of popcorn air-popped (no butter).
- Two-thirds cup of raw baby carrots and one-ounce fat-free dip
- Total calories: 1,496
- Total fat: 22.4% (37g)
- 11g saturated fat
- Cholesterol: 428 mgs
- Sodium: 1,496m
- Total carbohydrates: 51.3% (193 grams)
- Fiber: 25g
- Sugar: 49g
- Total protein: 26.4% (99 grams)
This menu plan can be compared to a 1,700-calorie diet.
This is due to sugars that are naturally present in these foods. This sugar count is not the same as added sugars in food, which the USDA recommends keeping below 5% of your daily calories 1. However, some experts, such as the advisory committee for USDA guidelines, suggest a lower limit of 6%. 1
Talk to your doctor before you start any weight loss program. Without medical guidance, you should not consume less than 1,200 calories per person for a woman and 1,700 for a man. Referring to a registered dietitian can help you get a customized eating plan and help you lose weight.
Ivory, Sarah. “Bounce Back To Fitness.” Health & Fitness , Kelsey Publishing, Ltd., Feb. 2018, p. 94.
Weight Loss Programs & Strength Training for Women Over 50 …. https://www.excellenceinfitness.com/blog/lose-weight-gain-strength-woman-over-50/
Clarks Nutrition and Natural Foods Markets …. https://clarksnutrition.com/index.php/diabetesfriendlyrecipes?resource=%2fus%2fassets%2ffood-guide%2fnon-nutritive-and-artificial-sweeteners%2fpreparing
Managing Type 2 Diabetes through Diet – Hopkins Medicine. https://www.hopkinsmedicine.org/gim/faculty-resources/core_resources/Patient%20Handouts/Handouts_May_2012/Managing%20Type%202%20Diabetes%20Through%20Diet.pdf