How Much Should a 180-Pound Woman Eat to Lose Weight?

Understand Weight Loss Basics

Losing weight involves eating fewer calories than you need to maintain your current weight. The number of calories that you need to maintain your current weight depends on individual factors like your weight, age, and activity level. You can estimate your daily calorie needs using a calorie calculator.

Although dramatically cutting calories can result in rapid weight loss in the short term, you're more likely to keep weight off by gradually reducing your weight, according to the Academy of Nutrition and Dietetics. In general, a calorie deficit of 500 to 750 calories per day will help you lose about 1 to 2 pounds per week, according to Mayo Clinic.

It's important to remember that if you're not at a healthy weight, even modest weight loss can have benefits for your health. According to the Centers for Disease Control and Prevention, a 5 percent weight reduction can lower your risk of chronic diseases like type 2 diabetes and heart disease. For a 180-pound woman, this would mean losing about 9 pounds.

Eat a Nutritious Diet

Eating a nutrient-dense diet is important if you want to lose weight.

Trying to cut calories while eating foods lower in nutrients may mean you're not getting enough important vitamins and minerals. It can also make it more difficult to maintain weight loss.

According to Cleveland Clinic, a Mediterranean-style diet can help support your weight loss goals while making sure you get enough important nutrients. It emphasizes these foods:

• Fresh fruits and vegetables
• Whole grains
• Olive oil
• Fish and other seafood
• Nuts, seeds, and legumes
• Lean meats

A Mediterranean-style diet is high in fiber, which helps improve digestion and increase the feeling of fullness after eating.

Prepare for Weight Loss

Establishing healthy habits is important if you're trying to lose weight. Mayo Clinic suggests the following tips to help you stay on track:

• Manage stress. Find ways to lower stress, such as exercise and good sleep hygiene, to help you stick to a healthy diet.
• Set achievable goals. Aim for slow and steady weight loss rather than drastically reducing calories.
• Find support. Friends and family members can help inspire you and hold you accountable to your goals.
• Get regular exercise. Exercise has many benefits for weight loss, including boosting your mood, helping you burn more calories, and improving sleep.