How Much Weight Can I Lose In A Month Eating 1000 Calories A Day? + Low Calorie Diet Tips
*Medical Disclaimer: This content contained in this article is provided for general information purposes only and is not intended as a substitute for medical advice from a licensed healthcare provider.
Affiliate Disclosure: This article contains affiliate links. If you click on one of these links and subsequently make a purchase, the author may receive a commission at no additional cost to you.
So, how much will I lose eating 1000 calories a day for a month?
Everyone’s calorie requirements are different, so there’s no one-size-fits-all answer to this question.
But to use a very rough estimate, the average person will lose around 8 – 13 pounds in a month following a 1000 calorie a day diet.
This is based on the calorie requirements (using the UK’s National health service estimates) for the average female of 2000 calories per day to maintain her weight, and the average male requirement of 2500 calories per day.
And since you the general advice is that you need to burn 3,500 calories more than you consume to lose around 1 pound of weight, a 1000 calorie a day diet should result in approximately 8 -13 pound weight loss over the course of a month — on average.
However, the advice that says you need a 3,500 calorie deficit to lose 1 pound is only a general guide and, according to the mayoclinic.com may not apply in every instance. So it’s very important that you temper your expectations to avoid disappointment
Furthermore, the calorie deficit that results from you eating 1000 calories a day may differ somewhat from the average – meaning greater or lesser weight loss than the 8 – 13 pound estimate.
Popular posts
How to get a more specific estimate based on your requirements
The amount of weight you lose will be depend on your calorie deficit, this is the difference between how many calories you consume and how many you burn.
To get a more specific estimate of how much weight you can expect lose in a month on a 1000 calorie a day diet, you can use an online calorie calculator. However, it’s strongly recommended that you speak to your doctor or a registered dietitian to get a more authoritative estimate.
Below is a calorie calculator. This will give you an estimate of your daily calorie requirements based on your height, weight, age, and activity level.
*The following calculator is provided for informational purposes only and is not a substitute for medical advice from a licensed healthcare professional.
How to calculate how much weight you'll lose in a month eating 1000 calories a day
To get a rough estimate for how much weight you can expect to lose simply follow the steps below:
- Once you know your daily calorie requirements, you can then deduct 1000 from this number to calculate your calorie deficit.
- Multiply this number by 30 (or by how many days are in the relevant calendar month)
- Divide your answer by 3,500.
The final answer will give you a rough estimate of how many pounds you can expect to lose in a month by eating 1000 calories a day.
For example, say you required 2500 calories per day to maintain your current weight.
- Daily Calorie deficit: 2500 – 1000 = 1500 calories
- Calorie deficit for the month: 1500 x 30 = 45000
- Weight loss for month: 45000 ÷ 3500 = 12.8 pounds
So in this example, you could expect to lose just under 13 pounds – assuming we lose 1 pound for every 3,500 calories (which, as mentioned earlier, is not a perfect guide)
Of course, you shouldn’t just rely on dieting to lose weight. A healthy lifestyle that combines a calorie-controlled diet with regular exercise is the best way to achieve sustainable, long-term weight loss.
And while a 1000 calorie diet may help you lose weight quickly in the short-term, it’s not recommended as a long-term solution.
Safe weight loss
According to the mayo clinic, a safe rate of weight loss is around 1-2 pounds per week.
This means that following a 1000 calorie diet will be within the safe weight loss range for many people, especially females, who require less calories on average.
However, for those with greater calorie needs, or who are trying to lose weight quickly, a 1000 calorie diet may result in unhealthy and unsustainable levels of weight loss.
It’s also important to remember that a 1000 calorie diet is likely to result in nutrient deficiencies, as it’s difficult to get all the nutrients your body needs from such a small amount of food. Very low calorie diets, especially over a long period of time, are typically not recommended without medical supervision.
Dangers of rapid weight loss
Rapid weight loss is often associated with unhealthy dieting practices, such as skipping meals, eating very few calories, or severely restricting certain food groups.
They can result in negative outcomes such as:
- nutrient deficiencies
- dehydration
- hospitalization
- weight regain in the long run
- gallstones
- eating disorders
- loss of muscle mass
If you’re considering a quick fix for weight loss, talk to your doctor first. They can help you understand the risks and help you decide if it’s the right choice for you.
Why you shouldn't rely on diet alone
When it comes to losing weight, don’t just rely on dieting alone. Making other lifestyle changes can be just as important in helping you reach your weight loss goals.
Exercise, for example, is a great way to torches calories and tone muscle. But more than that. When it comes to maintaining good health, few things are as important as regular exercise.
Just a few minutes of physical activity each day can have significant health benefits, including reducing your risk of chronic diseases like heart disease, stroke, and diabetes. Exercise can also help to improve mental health, boost energy levels, and promote weight loss.
So, if you’re serious about slimming down, consider making it a priority in your daily routine.
Tips for sustainable weight loss - a simple diet and exercise plan
it is possible to lose 2 pounds each week with only modest changes to your diet and exercise routine — losing 1 pound from eating less and the other pound from moving more.
The key to sustainable weight loss is making small, healthy changes to your lifestyle that you can stick with for the long term. Here are some tips to help you get started.
Diet - eat more than 1000 calories a day and still lose weight
To lose a pound a week through diet, you would need to create a calorie deficit of 500 calories per day. So, for example, if your calorie maintenance level was 2000 calories, you would achieve this by sticking to a diet of 1500 calories a day.
This will be a challenge, but far easier than sticking to just 1000 calories each day.
If you plan your meals ahead of time, you can make sure that you’re only eating the number of calories that you need. This will help you lose weight and keep it off.
You either create a meal plan for yourself, or you can follow a ready made meal plan created by someone else. Below are examples of 1500 and 2000 calorie meal plans respectively.
The keto diet
The keto diet is a high-fat, low-carbohydrate diet that has been shown to be effective for weight loss.
To follow the keto diet, you would need to eat a diet high in fat and low in carbohydrates. This would typically involve eating foods like meat, fish, eggs, full-fat dairy, nuts, seeds, oils and low-carb vegetables.
You would need to avoid high-carbohydrate foods such as grains, starchy vegetables, fruit, legumes and sugar.
In fact, you would need to keep your net carb intake, which is the total carbs minus the fiber, to below 50 grams per day.
The keto diet is also highly satiating, meaning that it can help you feel fuller for longer and may reduce your overall calorie intake. This is perhaps a major reason for why it’s so effective for many dieters.
If you’re interested in trying the keto diet, there are many resources available online to help you get started.
Exercise
According to the American college of sports medicine, healthy adults aged 18 – 65 should aim to do at least 150 minutes of moderate-intensity exercise each week.
Moderate-intensity exercise means activities like walking, swimming, or biking at a pace that gets your
In order to lose one pound of fat each week, you will need to burn an extra 500 calories each day.
And it doesn’t have to be complicated.
You don’t need to join a gym and you don’t need expensive equipment. Just 30 minutes of moderate-intensity exercise most days of the week will do the trick.
Even brisk walking alone will achieve surprising results. For example, a 180 pound individual Walking for just 60 minutes at a brisk pace of around 4 mph will burn about 326 calories.
The calculator below can be used to get a estimate for how many calories different exercises will burn based on your weight.
*The following calculator is provided for informational purposes only and is not a substitute for medical advice from a licensed healthcare professional.
Even if you can only manage 30 minutes a day, that’s better than nothing. The important thing is to be consistent and make exercise a part of your daily routine.
Dedicated workout sessions aren’t the only way to burn an extra 500 calories or more a day, as we’ll find out next.
Fidget yourself thin - shedding the pounds without exercise
Even if you don’t burn 500 calories a day through your workouts, simply being active during the rest of the day can help you lose weight. This is known as non-exercise activity thermogenesis, or NEAT for short.
It can burn a surprising amount of calories. In fact, One study found that fidgeting can burn up to 350 calories per day. And that’s just one NEAT activity!
You can always find opportunities to be more active, even if you’re stuck at a desk all day. Get up and walk around as much as possible. If you have a standing desk, use it. And take short breaks throughout the day to move your body and get your heart rate up.
This combined with a regular workout regimen can easily help you burn an extra 500 calories a day and achieve a pound a week of weight loss.
Why am I not losing as much weight as I hoped?
There are many reasons why you might not be losing as much weight as you hoped. Here are some common reasons (1 and 2 are the most likely culprits):
- You’re not tracking your calories – If you’re not tracking your calorie intake, then it’s impossible to know how many calories you’re eating each day. This makes it very difficult to create a calorie deficit and lose weight.
- You’re not exercising enough – Exercise not only burns calories, but it can also help increase your metabolism and reduce your appetite. If you’re not exercising enough, then you may not be burning as many calories as you think and this can impact your weight loss.
- You’re not getting enough sleep – Sleep is important for many reasons, including weight loss. Lack of sleep can lead to increased hunger and cravings, as well as decreased metabolism. If you’re not getting enough sleep, then it will be more difficult to lose weight.
- You have a medical condition – There are many medical conditions that can impact weight loss. If you think you may have a medical condition, then it’s important to speak with your doctor.
- You’re taking medication – Some medications can cause weight gain or make it more difficult to lose weight. If you think your medication may be to blame, then it’s important to speak with your doctor.
- You’re stress – Stress can lead to weight gain by causing you to eat more and exercise less. If you’re feeling stressed, then it’s important to find ways to manage your stress.
If you’re not losing weight as quickly as you’d like, then it’s important to take a step back and look at your lifestyle. Are you eating healthy foods? Are you exercising regularly? Are you tracking your calories?
If not, then these are all areas that you can focus on to help you lose weight.
After losing weight, how do I keep it off?
It’s a sad fact that most people who lose weight will gain it back.
The key to keeping the weight off is to make permanent changes to your eating and activity habits, which is why crash diets (such as 1000 calories a day) aren’t a good idea.
You also need to find ways to cope with the stresses of daily life without turning to food for comfort.
Here are some tips for success:
Set realistic goals
Don’t try to lose too much weight too quickly; aim for slow and steady weight loss.
Find a support system
Ask family and friends for their support, or join a weight loss support group. Other people holding you accountable will help you stay on track.
Make exercise a permanent part of your daily routine
Exercise not only helps you lose weight, but it also helps keep the weight off. As per the earlier recommendation, aim for 150 minutes of moderate-intensity exercise (like brisk walking) per week.
Adopt a healthy eating plan for life
Eating healthy isn’t just about losing weight; it’s about feeling good, having more energy, and reducing your risk of chronic diseases like heart disease and diabetes.
You won’t need to count your calories like you did when trying to lose weight. But you should make some permanent changes. Fill your diet with nutrient-rich foods, such as fruits, vegetables, whole grains, and lean protein. And cut back on unhealthy foods, such as sugary drinks, fried foods, and processed snacks.
And avoid eating late at night. Late-night eating can sabotage weight loss efforts. If you must eat before bedtime, choose a light, healthy snack, such as yogurt or an apple with peanut butter.
Manage stress in healthy ways
Stress can lead to emotional eating, so find other ways to cope, such as exercise, or breathwork (box breathing is a great habit to cultivate).
Weigh yourself regularly
Studies have shown that people who weigh themselves daily are more likely to lose weight and keep it off.
Conclusion
While sticking to a diet of 1000 calories per day should help most people lose weight quickly, it’s not sustainable for the long term.
By making small changes to your diet and exercise habits, you can lose weight and keep it off for the long term.
And the best part is that these changes can be easily sustained for the rest of your life. So what are you waiting for? Get started today!
References
https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be/
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065#
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065#
https://www.webmd.com/diet/guide/rapid-weight-loss
https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines
https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064
https://pubmed.ncbi.nlm.nih.gov/15681386/
https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight
https://healthblog.uofmhealth.org/health-management/weighing-facts-tough-truth-about-weight-loss
https://www.sciencedaily.com/releases/2018/11/181105081735.htm