Coconut oil is widely promoted for weight-loss. While the promises of coconut oil's benefit sound great, the research is less clear. A few studies have looked at the benefit of coconut oil on weight loss, and results have been mixed. While some studies have reported a decrease in participants' body mass index (BMI) and waist size, others have not.

All of the studies have been short-term. And it's important to note that the better designed studies have evaluated coconut oil as part of a reduced-calorie diet and exercise plan. There is no evidence that coconut oil will have a beneficial effect on weight loss if you simply add it to your diet.

Coconut oil is from the dried fruit (nut) of the coconut palm tree. Although it's called an oil, it's essentially solid at room temperature, more like the texture and consistency of vegetable shortening. Coconut oil is nearly 100 percent fat, and 82 to 92 percent of that is saturated fat. One tablespoon of coconut oil contains 11 grams of saturated fat.

Fats can be characterized as saturated or unsaturated. Saturated fats can be further divided into short-, medium- and long-chain fatty acids. These types of fats have different effects in the body. Unlike long-chain fatty acids, medium-chain fatty acids are absorbed directly into the bloodstream. They don't raise blood cholesterol as much as long-chain fatty acids do, and they don't appear to be stored in the body's fat tissue as readily as long-chain fatty acids are.

Coconut oil has been of interest because it contains both medium-chain and long-chain fatty acids. The primary component, however, is lauric acid. Based on its structure and function, lauric acid lands in the middle, behaving in some ways like a medium-chain fatty acid and in others like a long-chain fatty acid.

Many studies of medium-chain fatty acids and health benefits have been conducted with manufactured oils derived in part from coconut oil or other plant oils that don't contain lauric acid. Therefore, it's important not to draw conclusions about the benefits of coconut oil based on studies with oils called medium-chain triglyceride (MCT) oils.

Researchers have also looked at the effect of coconut oil on blood cholesterol levels. Coconut oil appears to raise low-density lipoprotein (LDL) cholesterol the "bad" cholesterol but not as much as foods that contain long-chain fatty acids, such as meat or full-fat dairy products. Some studies show that coconut oil may increase high-density lipoprotein (HDL) cholesterol the "good" cholesterol but whether this has a beneficial effect on heart disease is not known.

The entire body of evidence regarding dietary fats still supports the use of unsaturated oils, such as olive, canola, safflower or sunflower oil, instead of saturated fats or coconut oil for the management of cardiovascular risk factors.

Coconut oil also adds calories to your diet, about 120 calories per tablespoon of coconut oil, which is why it will likely not aid weight loss if it's not used with a calorie-controlled diet and physical activity.

Research about the potential benefits of coconut oil asks important questions, but it's too soon to draw clear conclusions. More research is needed with larger study groups and long-term follow-up to understand the impact of coconut oil on weight loss, blood cholesterol, and cardiovascular risk factors. And those results will need to be compared with the overall body of information about nutrition and health.

Although eating coconut oil in moderation isn't going to result in great harm to your health, it's not likely to help you lose weight either. If you enjoy the flavor of coconut oil, use it sparingly as part of an overall healthy dietary pattern. For successful, long-term weight loss, stick to the basics regular physical activity and an overall calorie-controlled, healthy-eating plan rich in fruits, vegetables and other plant products.

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Read more:
Coconut oil for weight loss: Does it work? - Mayo Clinic

Reducing the number of calories you eat per day can be an effective weight loss method (1).

However, figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, sex, size, and activity level.

Below is a simple scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce your calorie intake.

Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight.

The calculator is based on the Mifflin-St Jeor equation and can provide an estimate of your calorie needs. It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs (2, 3).

The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.

When trying to lose weight, its important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active (4).

Still, its important to ensure that youre eating enough calories to provide your body with the nutrients it needs, even if youre trying to lose weight.

The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.

For example, many fad diets recommend restricting your calorie intake to around 1,0001,200 calories per day, which is not enough for most healthy adults.

Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult (5, 6).

Heres a closer look at how many calories you should eat, based on recommendations from the U.S. Department of Agricultures (USDAs) 20202025 Dietary Guidelines for Americans (7).

Calorie needs for women can depend on their age, size, and activity level.

Most women between the ages of 1930 require 2,0002,400 calories per day to maintain their weight.

Women between the ages of 3159 have slightly lower energy needs. Generally, women in this age group should consume 1,8002,200 calories per day to maintain their body weight.

Women over age 60 generally require fewer calories and typically need to take in around 1,6002,000 calories per day to maintain their weight (7).

Keep in mind that the exact number of calories that you need may fall on the high or low end of this range or even exceed it depending on how active you are, plus your height, weight, and health status.

Additionally, these estimates dont apply to those who are pregnant or breastfeeding, as theyll need significantly more calories.

As is the case for women, calorie needs for men may range based on several factors.

The most recent Dietary Guidelines for Americans estimates that men between the ages of 1930 should consume 2,4003,000 calories per day to maintain their weight.

Energy needs decrease as you get older. In fact, men between the ages of 3159 need about 2,2003,000 calories per day to maintain their weight, while men over 60 generally require 2,0002,600 calories (7).

Men who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.

Children have widely varying calorie needs based on their age, size, and activity level.

Energy needs for children and teens vary based on their sex and age. A 3-year-old child might need only 1,200 calories, but a teenager can require closer to 3,000 calories (7).

However, keep in mind that theres typically no need to count calories for growing children and teens.

In fact, cutting a childs calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder (8).

Instead of counting calories, its best to encourage healthy, nutrient-dense foods, cook more meals and snacks at home, and promote regular physical activity for kids and teens.

The amount of calories that your body needs can vary depending on your age, sex, activity level, and body size.

Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.

To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend (1).

Keep in mind that while the calories in, calories out concept of weight loss may seem simple, many factors contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and age (9).

Developing a healthy diet and lifestyle plan that will help you lose weight and keep it off in the long term requires much more than determining your current calorie needs and eating fewer calories in response (9).

Calories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.

Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isnt a sustainable way to lose weight.

For example, choosing more nutrient-dense foods think whole grains, nuts, vegetables, and fruits benefits your health more than opting for nutrient-poor ones like soda, donuts, and candy.

For this reason, its highly recommended to make a few other changes to your diet and lifestyle that can help you maintain a calorie deficit in the long run without feeling hungry or deprived.

Here are 5 simple strategies that may help you lose weight.

When it comes to losing weight, protein is incredibly important.

Studies show that increasing your intake of protein may help keep you full and curb your appetite (10, 11).

Protein may also help fight cravings. According to some research, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite (12).

In addition to promoting weight loss, some research suggests that maintaining a high protein diet may prevent or reduce weight regain and help maintain muscle mass (13, 14).

Therefore, if you want to achieve long-lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.

Another relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Your brain doesnt register liquid calories the same way it does solid calories, so they affect your feelings of hunger and fullness less significantly (15).

Additionally, studies associate drinking sugary beverages with an increased risk of obesity (16, 17).

The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may contribute to other health issues, including heart disease, liver problems, and type 2 diabetes (17).

One simple thing you can do for your health is to drink more water.

Adequate hydration is associated with improved brain health and weight management, as well as a reduced kidney stone risk (18).

Whats more, drinking water immediately before meals may reduce hunger and help you eat fewer calories (19, 20).

When combined with a healthy diet, drinking more water especially before meals appears to be helpful if you need to lose weight. Try other unsweetened beverages like coffee, tea, and sparkling water to meet your hydration needs.

Calorie restriction, especially significant calorie restriction, may slow your metabolic rate and increase appetite. Plus, cutting calories too severely may lead to muscle loss, which can harm your overall health and lower your metabolic rate.

Resistance-training activities like weightlifting have been shown to limit muscle loss, which may help minimize metabolic changes during long-term calorie restriction (21).

If you cant get to a gym, consider doing bodyweight exercises, such as pushups, squats, and situps, at home.

Cardio exercises, such as walking, swimming, or jogging, are also important both for increasing weight loss and supporting overall health (22).

Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease (23, 24, 25, 26).

The term refined carbs refers to grains that have lost their bran and germ, including white bread, pasta, crackers, and white rice. It also includes sugar and other sweeteners.

Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness (27).

Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY (28).

While a low carb or ketogenic diet definitely isnt right for everyone, replacing refined carbs with a variety of nutrient-dense, fiber-rich carb sources such as whole grains, root vegetables, nuts, seeds, and legumes may be beneficial.

Its also best to avoid ultra-processed foods, which include fast food, packaged snacks, candies, and sugary beverages. These items not only pack refined carbs but also preservatives, sugars, unhealthy fats, salt, and other ingredients you should limit in your diet.

Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are a few simple ways to decrease your daily calorie intake.

In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:

In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.

Although counting calories can be an effective strategy for weight loss, its important to remember that there are many other factors to consider when choosing what and how to eat.

Instead of focusing solely on calories, its best to follow a balanced diet thats rich in a variety of nutritious, whole foods. This can ensure that youre getting the vitamins, minerals, and nutrients that your body needs to support weight management and overall health.

If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea (4).

Eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term (5).

Losing weight sustainably also takes time. You should focus on small, gradual changes rather than rapid weight loss strategies.

Finally, calorie counting isnt an exact science. Some days your body needs more calories, while on other days it needs fewer. Focusing exclusively on numbers and weight may also lead to disordered eating (33).

Cutting calories too much may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet thats rich in nutritious, whole foods.

The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

While many people find that consuming one-third or one-fourth of their total daily calorie intake for their morning meal works for them, others may need to adjust this amount based on their individual needs.

The number of calories you should eat for lunch or dinner varies based on many factors, including your personal preferences.

For example, while some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly.

Therefore, because everyones needs and preferences are different, its best to find what works for you and stick to it when planning your meals.

The number of calories that you need to lose weight depends on several factors.

To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.

A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.

To gain weight, you need to be in a calorie surplus, meaning that you take in more calories than you burn.

Try eating more high calorie, nutrient-dense foods like nut butters, full fat yogurt, and fatty fish.

Gaining muscle typically requires a calorie surplus, meaning that you should eat more calories than you expend throughout the day.

You may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan (34).

The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, its best to experiment to find what suits your needs.

Many websites and apps can help you track your calorie intake.

You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals youre eating.

This can be an easy, effective way to identify any gaps in your diet and make modifications to ensure that youre getting the nutrients your body needs.

Working with a registered dietitian (RD) can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.

Tracking your food intake can help you determine how many calories youre eating per day and identify any gaps in your diet.

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health.

Although counting the number of calories that you consume may aid weight management, its also important to follow a balanced diet and consider the overall nutritional value of the foods you eat.

Making simple dietary and lifestyle changes, including exercising, drinking plenty of water, and increasing your protein intake, may help you lose weight and improve your health.

More:
How Many Calories Should You Eat? Weight Loss Calculator - Healthline

Its normal to want to lose weight as fast as possible.

But youve probably been told that its better to lose weight at a slow, steady pace.

Thats because most studies show that people who lose weight slowly are more likely to keep it off long-term. Losing weight slowly also comes with far fewer health risks (1, 2, 3).

However, several recent studies have found that rapid weight loss might be just as good and safe as slow weight loss (4, 5).

So is it actually bad for you to lose weight fast? This article digs into the research to uncover the truth.

According to many experts, losing 12 pounds (0.450.9 kg) per week is a healthy and safe rate (1, 2, 3).

Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism (4, 6, 7, 8).

The most common ways that people try to lose weight fast are by exercising a lot, and by following acrash diet or a very low-calorie diet of fewer than 800 calories per day.

People often prefer the option of eating a very low-calorie diet, since it is often easier to lose weight through diet than exercise (9).

However, if youre just starting a diet or exercise plan, then you may lose much more than 2 pounds (0.9 kg) in your first week.

For this initial period, fast weight loss is perfectly normal. The weight you lose during this time is commonly called water weight.

When you consume fewer calories than your body burns, your body starts dipping into its stores of energy, known as glycogen. The glycogen in your body is bound to water, so when youre burning glycogen for fuel, the body also releases that water (10, 11).

This is why you might experience a major drop in weight during your first week. Once your body uses up its glycogen stores, your weight loss should stabilize at 12 pounds (0.450.9 kg) per week.

Summary: According to experts, losing12 pounds (0.450.9 kg) per week is a healthy and safe rate, while losing morethan this is considered too fast. However, you may lose more than that duringyour first week of an exercise or diet plan.

Losing weight is only half the battle. The real challenge is keeping it off for good.

Most people who follow a diet regain half the weight theyve lost after only a year. Even worse, nearly everyone who follows a diet regains all the weight theyve lost after 35 years (12, 13, 14).

Thats why experts often suggest losing weight at a slow but steady pace. Most studies show that people who lose weight at a slow but steady pace are more likely to keep it off long-term (15, 16, 17).

Also, plans that encourage slow weight loss usually help you build healthy eating behaviors like eating more fruits and veggies and drinking fewer sugar-sweetened beverages. Behaviors like these can help you keep weight off long-term (18, 19, 20, 21).

However, several studies have found that rapid weight loss may be just as effective as slow weight loss, even for the long term (4, 5).

In one study, 103 people followed a rapid weight loss diet for 12 weeks, while 97 people followed a slow but steady weight loss diet for 36 weeks.

Nearly 3 years later, roughly 70% of people in both groups had regained all the weight they had lost. This means that both diets were equally effective in the end (22).

Although these studies found that rapid weight loss was just as effective as slow but steady weight loss overall, its unlikely that a person at home would get similar results.

People in the rapid weight loss groups had support from doctors and dietitians during the weight loss and weight maintenance phases. Research shows that having support from a health professional can improve your chances of long-term weight loss success (23, 24).

Also, doctors and dietitians try to minimize the health risks that come with eating very few calories. These risks include muscle loss, nutritional deficiencies and gallstones.

People who try these diets alone have a higher risk of these medical conditions.

In short, you are more likely to lose weight and keep it off by losing weight slowly. This approach will help you build healthy eating behaviors to keep the weight off, and is safer to do than fast weight loss, especially if you dont have the support of a health professional.

Summary: Most research shows thatgradual weight loss is easier to maintain over the long-term. It helps youdevelop healthy eating behaviors and has fewer health risks than fast weightloss.

While its tempting to try and lose weight fast, its usually not recommended.

Diets that promote rapid weight loss are often very low in calories and nutrients. This may put you at risk of many health problems, especially if you follow a rapid weight loss diet for many weeks.

Here are a few risks of losing weight too fast.

Losing weight is not always the same as losing fat.

While a very low-calorie diet may help you lose weight fast, a lot of the weight you lose may come from muscle and water (4, 10).

In one study, researchers put 25 people on a very low-calorie diet of 500 calories per day for 5 weeks. They also put 22 people on a low-calorie diet of 1,250 calories per day for 12 weeks.

After the study, the researchers found that both groups had lost similar amounts of weight. However, the people who followed the very low-calorie diet lost over six times as much muscle as those on the low-calorie diet (4).

Losing weight too fast may slow down your metabolism.

Your metabolism determines how many calories you burn each day. A slower metabolism means you burn fewer calories per day (25).

Several studies have found that losing weight fast by eating fewer calories may cause you to burn up to 23% fewer calories per day (6, 26).

Two reasons why the metabolism drops on a very low-calorie diet are a loss of muscle and a fall in hormones that regulate your metabolism, such as thyroid hormone (27, 28).

Unfortunately, this drop in metabolism may last long after you finish dieting (6).

If youre not eating enough calories regularly, you may be at risk of a nutritional deficiency.

This is because its hard to consume enough important nutrients like iron, folate and vitamin B12 on a low-calorie diet.

Below are a few consequences of nutritional deficiencies.

Fortunately, you can avoid a nutritional deficiency by eating a diet rich in whole, unprocessed foods. These foods contain fewer calories per gram and are also quite filling, which may help you lose weight (37).

Gallstones are hardened pieces of material that form inside the gallbladder. They can be a painful side effect of losing weight too fast (8, 38, 39).

Normally, your gallbladder releases digestive juices to break down fatty food so it can be digested. If youre not eating much food then your gallbladder wont have to release the digestive juices (40).

Gallstones can form when substances inside the digestive juices sit for a while and have time to join together.

The gallstones can become stuck inside the opening of the gallbladder and cause a gallstone attack. This may cause severe pain and indigestion (40).

Losing weight fast on a crash diet or very low-calorie diet is linked to several other side effects, including (41, 42):

Summary: Losing weight too fast comeswith many health risks. These include losing muscle, decreased metabolism,nutritional deficiencies, gallstones and other side effects.

Although slow weight loss might not sound appealing, there are many things you can do to help speed up the process safely.

Here are a few tips to help you lose weight at a healthy rate.

Summary: There are many ways to safelylose weight faster. For example, you can try eating more protein, eatingslowly, cutting back on sugar and starches, and doing resistance training orhigh-intensity interval workouts.

If you want to lose weight and keep it off, aim to lose it at a slow but steady rate of 12 pounds (0.450.9 kg) per week.

Research shows that slow, steady weight loss is easier to maintain long-term because its better for developing healthy eating behaviors, and is much safer than very fast weight loss.

Losing weight too fast may increase your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones and many other risks. This is especially true if you try to lose weight quickly without support from a health professional.

Although slow weight loss might not sound as appealing as fast weight loss, there are plenty of ways to help speed up weight loss safely. For example, you can increase your protein intake, cut back on sugar and starches, and drink more green tea.

Slowly changing your eating and exercise behaviors will help you lose weight and keep it off in the long run.

Read the rest here:
Is It Bad to Lose Weight Too Quickly? - Healthline

Some individuals can feel tempted to try strict eating regimes, such as a 1,000 calorie diet, to lose weight as quickly as possible. While drastically cutting calories may result in weight loss in the short term, research shows that these types of diets are risky.

Extreme diets have undesirable effects and do not result in sustained weight loss. Instead, it is better to reach a moderate weight gradually with a balanced diet that a person can follow long term.

This article discusses 1,000 calorie diets, their safety, and their effectiveness. It also includes some tips for safe weight loss.

A 1,000 calorie diet plan is an eating strategy that drastically cuts the number of calories an individual consumes each day. Experts consider this type of diet dangerous because they provide significantly fewer calories than the average adult needs for health and well-being.

People may turn to 1,000 calorie diets when they are desperate to lose weight quickly, such as before a vacation. While adults could follow this type of diet relatively safely for a couple of weeks, it is not something that doctors advise for extended periods.

A large body of research shows that when people do not eat a balanced diet with sufficient calories for their needs, it can harm health and trigger rebound weight gain.

Learn more about the recommended daily calorie intake here.

The term calorie describes the amount of energy in foods or drinks. The human body requires this energy to fuel essential metabolic processes.

The number of calories an individual needs each day varies based on biological sex, height, weight, activity level, and genetics. According to the Dietary Guidelines for Americans 20202025, the average female adult needs about 1,8002,400 calories daily, while the average male adult needs about 2,4003,200 calories.

Some foods are very high in calories, and consuming too many of these types of food may mean that a person takes in more calories than they need.

High calorie foods to avoid or limit when aiming to achieve a moderate weight include:

Learn how processed foods affect health here.

Being in calorie deficit aids weight loss. A calorie deficit means using up more calories than you intake. However, research has not identified the optimal deficit, and it likely depends on the individual.

According to a 2018 article, people can often achieve weight loss safely and sustainably by decreasing their daily calorie intake by about 500 a day.

Although some diet plans may recommend consuming 1,000 calories a day or less as an effective tool for weight loss, it is not safe and is an unsustainable way to try and lose weight.

Some evidence shows that these diets can promote weight loss. An older study of 125 females with obesity involved the participants consuming either 1,000 calories or 1,500 calories daily for a year. The people assigned to the 1,000 calorie diet lost more weight than the 1,500 calorie group.

However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain. The reasons include regaining lost muscle mass and increased appetite.

Also worth noting is that the human body can adapt. Significantly decreasing caloric intake causes the body to decrease the energy it burns. Typically, when individuals increase their calorie intake, they regain the lost weight. They may even gain more weight because they are in a caloric surplus, which means they eat more calories than their body needs to function.

People who want to reduce calories to lose weight should do so in small increments and avoid drastic changes.

Learn more about the risks of losing weight quickly here.

Extreme reductions in calorie intake can cause harmful side effects, such as:

These diets can also change specific metabolic pathways inside the body. For example, they can change hormones such as ghrelin and cortisol, which play a role in feelings of hunger.

They can also decrease muscle mass and affect the number of calories the body uses each day. This increases the risk for weight regain once an individual no longer maintains the diet.

Learn how to cut calories and maintain muscle mass here.

The best way to lose weight safely and successfully is by adopting healthy eating habits.

Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

Learn how to lose weight successfully here.

A 1,000 calorie diet is a risky strategy for losing weight. While someone can safely follow the diet short-term, experts do not recommend that people follow extreme diets for extended periods because they can damage a persons health and cause them to regain the weight they lost and more.

The safest way to lose weight and maintain weight loss long term is to develop and maintain small healthy habits and lose weight slowly.

Continued here:
1,000 calorie diet: Risks, benefits, and safe weight loss