More than 4,000 adults who have lost nearly 73 lbs and kept it off, consume 1650 – 1800 calories per day to lose weight. These are members of the National Weight Control Registry (NWCR).
Studies show that people generally underestimate their calorie consumption by 20-30% Members of the registry reported consuming 1380 calories per day; to account for this self-reporting error, it’s probably 1650 – 1800 calories a day.
Women reported consuming roughly 1300 calories per day. To account for the commonly accepted 20-30% self-reporting error, they probably consumed 1550 – 1700 calories a day to lose weight.
Men reported consuming roughly 1725 calories per day. To account for self-reporting error, they probably consumed 2050 – 2250 calories a day.
The majority of NWCR members (90%) combined low calorie eating with enough exercise to burn 2600 calories per week.
Members used one or more of the following strategies to cut calories to lose weight:
On average members got:
Source: Wing, Rena R and Suzanne Phelan. Long-term Weight Maintenance. Am J Clin Nutr 2005;82(suppl):222S-5S
You don’t have to give up carbohydrates to lose weight. Focus on the type of carbohydrates you are eating: choose fewer refined grains and more whole grains. Eat fewer cookies, cakes, and other sources of refined grains.
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