How to Lose Weight on 1400 Calories

In her book, "The 90/10 Weight-Loss Plan," nutrition expert Joy Bauer prescribes calorie plans ranging from 1,200 calories per day to 1,600 calories per day. The 1,400-calorie plan, though, is recommended for the majority of female dieters. Men tend to have more lean body mass and therefore a faster metabolism. The 1,400-calorie plan is not too permissive, nor is it excessively stringent. Overly stringent diet plans can cause their followers to lose muscle mass, and muscle is what allows a person to burn calories to begin with. This plan is manageable if you focus on the calories and strategize to control your eating.

Instructions

• 1

  Determine whether a 1,400-calorie diet is right for you. Dieticians do not generally recommended this diet for men, who tend to have a higher metabolism than women. If you are a woman who knows she has a high metabolism---for example, if you consume a high calorie count but maintain a steady weight, you might want to start with a more attainable 1,600-calorie diet.

• 2

  Eat more high-protein foods than high-carb foods. A 2005 study from the University of Washington School of Medicine found that those who eat diets high in protein feel less hungry than those who eat high-carb diets. The body metabolizes proteins more slowly than it does carbohydrates.

• 3

  Eat foods high in fiber and water weight. These will make you feel more sated than other foods. They also stimulate elimination, which keeps your body flushed. Examples of high-fiber, high-water foods are grapefruits, strawberries and roasted bell peppers stuffed with brown rice.

• 4

  Sleep for seven to nine hours per night. People who sleep less produce less of the hormone leptin, which regulates appetite. You're more likely to overeat if you're sleep deprived.

• 5

  Eat a few times a day, at consistent times. Women's Health reports that women who standardize their meals according to a regular schedule lose weight faster than those who do not.