How long does it take to lose 50 pounds on a 1200 calorie diet? | Livestrong.com (2024)

A woman stands on a scale in kilograms.

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If your doctor has suggested that you stick to a 1,200-calorie diet to lose weight, there's no guarantee of how quickly you'll lose 50 pounds. Weight loss isn't just related to the number of calories you consume; the calories you burn during exercise and daily activities also play a role. Be patient, though, as it may take almost a year to reach your 50-pound goal.

A 1200 calorie diet is very low. On average, women should consume about 1,800 to 2,400 calories per day, depending on their age and the physical nature of their lifestyle. Men, meanwhile, should consume 2,200 to 3,000 calories per day. It is unlikely that a doctor would recommend that a man consume only 1200 calories per day. However, an inactive woman who needs to lose weight may benefit from a 1,200 calorie weight loss diet.

Consuming 1,200 calories per day does not necessarily result in weight loss. Although your body never stops burning calories, it increases calorie burn when you start exercising or performing another vigorous activity. Provided your calorie burn is more than 1,200 calories per day, you will start to lose weight. For example, if you burn 1,700 calories per day, you create a 500 calorie deficit. This deficit amounts to 3,500 calories, or 1 pound of weight loss, per week.

Don't be discouraged if you find that you can only lose 1 pound per week. Even if it takes you 50 weeks, or almost a year, to reach your 50-pound goal, 1 pound per week is a reasonable weight loss. Organizations such as the National Heart, Lung and Blood Institute suggest that 1 to 2 pounds per week is a reasonable weight loss. You may be able to lose more weight in a week with lots of exercise, but it is not practical to assume that you can maintain this weight loss.

It may take several weeks before you notice physical signs of your weight loss, but you are already making positive progress in your health. Losing between 5 and 10 percent of your total body weight can have quick benefits, including relief from your knees and a positive drop in your blood pressure and cholesterol levels. If you have diabetes, even moderate weight loss may prompt your doctor to suggest lowering your dose of medication.