To lose weight you have to be in calorie deficit. This means that you have to consistently, day after day, burn more calories than you eat.
Losing a stone is relatively easy, if you know how to diet. But to lose a stone in 1 month is really quite a challenge. Many people, however, turn to fad diets for help. They believe the hype (or lies?) in the advertising, believing the promises of incredible weight loss whilst eating all your favourite foods whenever you want.
But if you want to achieve your goal, if you want to lose a stone in a month, don’t turn to the latest fad diet. It won’t work. You will end up disappointed. The only true way lose weight is to cut back your calories and/or increase calorie expenditure to achieve calorie deficit. And if you want to lose 1 stone in a month, then you really must be in daily calorie deficit.
How can I lose a stone in a month through a daily calorie deficit?
The average calorie intake per day for women is 2000 calories, and for men it is slightly higher at 2500 calories per day.
If your average calorie intake per day is more than this daily requirement then you will gain weight.
Eat less, then you will lose weight. Simple. This is because, to make up the difference in calories between what you consume and what your body needs, you will start eating in to your fat stores.
So your job whilst dieting is to make sure your average calorie intake per day is less than the calories you burn each day, ensuring you are in daily calorie deficit.
How can I lose a stone in a month, and keep the fat off?
You have three methods of increasing your daily calorie deficit.
The first is the obvious one, reducing calorie intake to lose weight. You need to consume less food each day, 500 to 600 calories maximum. Don’t cut calories by more than this though. If you do, you will only end up lethargic and suffering with burn out.
The next method is to increase your NEAT. What is NEAT, you ask? Non-exercise activity thermogenesis. It’s just a geeky scientific way of saying get off your lazy butt and move around.
Research has shown that simply moving around, standing up and moving whilst on the phone for example or taking the stairs instead of the elevator, can burn up to several hundred extra calories per day! This is a huge chunk of your calorie deficit, and you will struggle to lose a stone in a month without it.
And the final method of increasing your daily calorie deficit is good old exercise. You will have to exercise several times each week, 4 or 5 times for up to an hour or even more. Mix it up a little. Include brisk walks (walking can burn around 100 calories per mile) and more vigorous, strenuous exercise. If you stick to these three methods every day to increase you daily calorie deficit, then you stand a good chance of losing a stone in a month.
Reaching an ideal weight
Once you have lost your stone in a month, you can continue to lose weight (as long as you are in deficit) until you reach your idea weight.
You can use the BMI Calculator to help you determine how much weight you need to lose. It is a great tool to give you an indication of how much excess fat you are carrying.