How to Lose Weight Eating 1,500 Calories a Day

How to Lose Weight Eating 1,500 Calories a Day

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Vegetables are healthy and low in calories.

Restricting calories is the toughest part of losing weight, but it's also the most important. According to, cutting calories is more effective for weight loss than exercise and other physical activity. Choosing the right meals to make up your 1,500 calories is important for your health and staying within your calorie limits. Eating the wrong foods could leave you feeling hungry and weak. With the right nutrients and exercise to keep the pounds off, 1,500 calories a day is achievable.

Eat a 350-calorie breakfast with rich sources of protein and fiber. Have oatmeal with low-fat milk and blueberries to start the day. According to “The Journal of the American College of Nutrition,” some evidence suggests that a high-protein diet promotes weight loss and possibly helps reduce body fat. Protein also helps increase satiety, which will help you stick to your 1,500-calorie diet. Healthy breakfast options include bran muffins, egg whites and brown bread.

Aim for a 350- to 400-calorie lunch consisting of complex carbohydrates and protein. Have one serving of whole-wheat pasta with spinach, basil and olives, served with 3 ounces of cooked salmon. Alternatives include brown rice, chicken breast or turkey and any green vegetable of your choice. A meal consisting of complex carbs and protein provides energy for exercise or any physical activity during the day. Avoid refined foods; Harvard Health notes that refined carbs such as white rice and white bread contribute to weight gain and interfere with weight loss.

Include healthy snacks of about 250 calories between meals. Have seeds, nuts or low-fat yogurt for a snack when you feel peckish between meals. A study published in the “International Journal of Obesity” in 2005 found that test subjects on a yogurt-centric diet lost 81 percent trunk fat in comparison to those on a controlled diet. A handful of nuts such as almonds contain protein and healthy fats; therefore, you will feel fuller for longer.

Have a 500-calorie dinner. Prepare a meal with a portion of vegetables, whole grain and protein. For example, have grilled pork tenderloin marinated in chili sauce with steamed peas and wild rice. Eat a fruit salad for dessert or Greek yogurt topped with mint leaves.

Drink green tea and water regularly throughout the day. Have either green tea or water before, during and after your meals. The beverages help temporarily boost your metabolism. Authors of a study published in “The Journal of Clinical Endocrinology and Metabolism,” found that drinking 500 milliliters of water temporarily increased metabolism by 24 percent. Epigallocatechin gallate, a compound found in green tea has similar effects in boosting your metabolic rate. Aim for 9 to 13 cups of fluids daily and avoid sugary soda and fruit juice with added sugar.


  • Use an online calorie counter to track how many calories you consume daily.

    Perform cardio exercise and strength training three to four times a week. Exercise will rev up your weight loss efforts and help burn extra calories you may consume, if you go over 1,500 calories.


  • Due to the caloric restrictions, you may experience lightheadedness, or fatigue from working out. If this occurs, ease up on the intensity of your workout or increase your caloric intake.