To gain and keep weight off, people must decrease daily caloric intake by about 50 percent of their intake. The same person must then consume 500 to 1,000 fewer calories.

So just how easy is it to lose even a pound of fat, even if your calorie intake dips?

In a 2012 study, two researchers looked at the average weight loss for an obese woman who participated in the U.S. National Heart, Lung and Blood Institute Weight Loss Clinical Trial, which began in 2000 and lasted six years. The study found that, after six years of weight loss, more than 1 in 5 of the participants had maintained their initial weight, suggesting that the typical first-of-its-kind “obesity prevention lifestyle intervention is not a major and lifelong commitment for most obese individuals.”

To lose 100 pounds, the average woman must consume 3,200 fewer calories than she consumed on her weight-loss diet, and she must consume 1,500 fewer than her previous body weight. For men, the typical daily caloric goal is 1,000 fewer than for women.

The findings could be useful to other obesity prevention efforts, if people have not already committed to a weight-loss program.

In addition to losing weight, losing calories is another way to lose weight. One study published this month in the journal Proceedings of the National Academy of Sciences showed that obese people who lose 150 pounds over three years are 22 percent less likely to regain the weight than are those who gain weight during three years.

And a 2009 study published in the journal Obesity found that obese people who are motivated to change their diet and make changes to their routines are more likely to achieve a 100-pound weight loss than those who are not motivated and do things as they go.

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