Doctor explains exact number of calories to eat for a safe 1lb weekly weight loss

Following a good diet and taking more exercise tends to top many people's list of new year resolutions and they can start out from the beginning of January with the best of intentions.

But no matter how determined they feel then, the commitment can soon waver, not least because the dieting regime they've adopted may be very strict. We might all know the route to weight loss - eating less and moving more is hardly rocket science - but the key to getting it right is following a sustainable and safe route rather than seeking out a drastic diet for a fast result.

A doctor has explained how many calories people should be eating in order to lose one pound in weight each week until they reach their weight loss target, reports The Mirror. Following her advice could also help them lose an inch off the waist each month.

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Writing for the BBC, Dr Saleyha Ahsan first warned about the health risks that come with being overweight. She said: “Belly fat could be a sign that your health is at risk, with type-two diabetes and heart disease among the associated dangers.

"I carried out an experiment with the Trust Me, I’m a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly."

She highlighted an online calculator which requires input of certain data such as height, weight, age, gender and how much exercise is typically carried in a week. This then give the calorie intake needed to maintain the person's current weight.

Then those wanting to lose weight should subtract 500 from this figure to find the amount needed to lose weight. Dr Ahsan added: “Using our calculator, you can work out how many calories you can consume to try to lose an inch in four weeks.

“It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.” However, she added the caveat that the speed of weight loss may be different for each different person.

“The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ,” she said. But, on average, volunteers who tried this method reduced their waist sizes by an average of one inch for every 4lb (1.81kg) they lost.

As people lose weight, they will also need to lower their calorie intake to keep seeing results. Dr Ahsan wrote: “As time passes you will lose weight and you'll need to recalculate your calorie requirement.

"At your new weight you'll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement.

"By recalculating you will keep losing 1lb (0.45kg) a week.” As a rough guide, each volunteer in the experiment was encouraged to measure portions based upon the size of their hands. Aim for a daily intake of the following:

• Three fist-size servings of carbs

• Two palm-size servings of lean protein

• Two cupped handfuls of vegetables or salad

• Two fist-size servings of fruit

• Two servings of fat or oil covering the tip of your thumb

• You can also have 200ml/⅓ pint of milk, or two 125g pots of natural or low-calorie yoghurt.

Dr Ahsan added: “Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods.”

Anyone concerned about their weight, especially if they think it could be affecting their health, should speak to their doctor.