A woman is standing on a bathroom scale set in kilograms.
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If your doctor has suggested that you stick to a 1,200-calorie diet in order to lose weight, it's not automatically set in stone how quickly you'll shed 50 pounds. Weight loss isn't solely related to how many calories you consume; the calories you burn during exercise and everyday activities also play a role. Be patient, though, as it could take you close to a year to reach your 50-pound goal.
Lower Your Caloric Intake
A 1,200-calorie diet is very low. On average, women should get about 1,800 to 2,400 calories per day, depending on their age and the physicality of their lifestyle. Men, meanwhile, should get 2,200 to 3,000 calories per day. It's unlikely a doctor would recommend that a man consume as few as 1,200 calories per day. An inactive female who needs to lose weight, however, may benefit from a 1,200-calorie weight-loss diet.
Work Toward a Daily Deficit
Consuming 1,200 calories per day won't necessarily result in weight loss. Although your body never stops burning calories, it increases its caloric burn when you begin to exercise or perform another vigorous activity. Provided your caloric burn exceeds 1,200 calories per day, you will begin to lose weight. If you burn 1,700 calories per day, for example, you create a deficit of 500 calories. This deficit equates to 3,500 calories, or 1 pound of weight loss, per week.
Steady Weight Loss Is Key
Don't be discouraged if you find you're only able to lose weight at the rate of 1 pound per week. Although you'd need 50 weeks, or close to a year, to reach your goal of 50 pounds, 1 pound per week is a reasonable rate of weight loss. Organizations such as the National Heart, Lung and Blood Institute suggest that 1 to 2 pounds per week is a reasonable rate of weight loss. You might be able to lose more weight in a week through an abundance of exercise, but it's not practical to assume you can maintain this rate of weight loss.
Positive Changes Are Coming
It might take you a period of weeks before you notice physical signs of your weight loss, but you're already making positive strides related to your health. Losing between 5 percent and 10 percent of your total body weight can have rapid benefits, including providing relief for your knees and positive decreases in your blood pressure and cholesterol levels. If you have diabetes, even moderate weight loss can lead your doctor to suggest lowering your dosage of medication.
FAQs
Steady Weight Loss Is Key
How much weight can I lose by eating 1200 calories a day? ›
To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.
How long will it realistically take to lose 50 pounds? ›
The expert-recommended and well-known rule-of-thumb is that losing 1 to 2 pounds a week is a normal and healthy rate of weight loss. If you were wondering how long it would take to lose 50 pounds, then using this guideline it will probably take you between 6 months and a year to accomplish.
How long will it take to lose 30 pounds on a 1200 calorie diet? ›
For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.
How many calories to eat to lose 50 pounds? ›
To lose 50 pounds in three months, you will need to create a weekly calorie deficit of at least 14,000 calories, in order to lose about four pounds a week. That means you will need to create a 2,000 calorie daily deficit.
Why am I not losing weight eating 1200 calories a day? ›
You might be struggling to lose weight on 1200 calories because your metabolism is slow. Losing weight can be a difficult task, especially if your metabolism is running slow. It's possible that with only a 1200 calorie diet, it might not be enough to shed off those extra pounds due to metabolism costs.
How long will it take to lose 50 pounds on a 1200 calorie diet? ›
Although you'd need 50 weeks, or close to a year, to reach your goal of 50 pounds, 1 pound per week is a reasonable rate of weight loss. Organizations such as the National Heart, Lung and Blood Institute suggest that 1 to 2 pounds per week is a reasonable rate of weight loss.
Is a 50 pound weight loss noticeable? ›
If you're already at a healthy weight, losing 50 pounds is likely noticeable.
How can I lose 20 pounds fast after 50? ›
9 Ways to Lose Weight Safely After 50—And Keep It Off
- Lift Weights. ...
- Try the Mediterranean Diet. ...
- Add More Protein to Your Plate. ...
- Don't Skip the Carbs. ...
- Go for a Walk. ...
- Get Quality Sleep. ...
- Look Beyond the Scale. ...
- Keep a Habit Journal.
However, in most cases, small amounts of weight loss, such as 20 or fewer pounds, typically don't lead to the development of loose skin. However, larger amounts of weight loss, such as 50 pounds and over, especially over a short period, can considerably increase your risk of loose skin.
When it comes to weight loss, it is estimated that exercise plays, at best, a 30% role. The biggest factor in success is changing what you eat and how much. Eating back exercise calories results in a surplus which could potentially keep you from losing weight if that is your goal.
What does losing 50 pounds do to your body? ›
Losing 50 pounds can have both good and bad side effects on your body. The good side effects include a lower risk of disease, improved self-esteem, and increased energy levels. However, the bad side effects can include loose skin, nutritional deficiencies, and a slower metabolism.
Will I lose weight eating 1200 calories a day without exercise? ›
Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people with overweight or obesity.
How much will I lose if I eat 1200 calories a day? ›
Low calorie diets, including 1200 calorie per day diets, have been shown to be effective for weight loss in some studies. For example, a study of 2093 people with obesity found that a medically supervised 1200 calorie per day meal replacement diet resulted in an average weight loss of 4.7% over 12 months.
How long can you stay on a 1200 calorie diet? ›
Whilst the 1200 calorie diet can help you to lose weight fast, extending it past 2-4 weeks can often result in more harm than good. Over-restricting and under-nourishing yourself with a low calorie diet can often leave you feeling depleted of energy, fatigued and unable to get through your day.
How fast can I realistically lose 50 pounds? ›
Losing 50 Pounds Is Doable
You can expect it to take around six months, more or less, depending on your metabolism, diet plans, and exercise regime. As long as you watch what you eat, track your calories, and continue to work out regularly, then you'll lose that weight.
How long will it take to lose 15 pounds on a 1200 calorie diet? ›
After 1 year, those eating 1,200–1,500 calories per day experienced an average weight loss of 15 pounds (6.8 kilograms). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study ( 7 ).
Can you eat anything on a 1200 calorie diet and still lose weight? ›
The short answer is yes -you can lose weight in a healthy way on a 1200 calorie diet. When done right, the 1200 calorie diet can be an effective way to kick start your weight loss journey and give you the motivation you need to keep going as you begin to lose weight. However, navigating this diet can be tricky.
How long will it take to lose 30 pounds on a 1000 calorie diet? ›
Regular exercise burns calories, so it helps you create the 1,000-calorie deficit you need to lose 30 pounds in 15 weeks.
How long will it take to lose 30 pounds? ›
It's a fairly large weight loss goal and will require you to stick to a healthier lifestyle for a significant amount of time. Typically, you should aim to lose approximately one to two pounds each week. This means that in about four months or so, you'll be able to lose about 30 pounds.
