I Need to Lose a Stone
If you need to lose a stone, then your best chance of success is to make sure that you are consistently in daily calorie deficit.
This means that each day you must ensure that you burn off more calories than you consume through your food, so that your body has to eat in to your fat reserves to make up the difference. If you can do this, day after day, then you will slowly chip away at your fat until you reach your ideal weight.
But how do you ensure that you are in daily calorie deficit?
The 3 methods of calorie deficit if you need to lose a stone in weight
The most obvious choice if you need to lose weight is to cut your calorie consumption. That is, reduce you calorie intake to lose weight.
In 1 pound of human fat there is about 3500 calories of energy, so all you need is to cut your calorie intake 500 calories below what your body requires to sustain itself and you will lose 1 pound of fat per week.
Let me give you an example. Women require 2000 calories per day, and men slightly higher at 2500 calories. So if you consume 500 calories below these levels, every day, then you will lose 1 pound per week.
The easiest way to cut calories is to eliminate junk food, including high calorie fizzy drinks (liquid calories like these will kill off any dieting effort). Then reduce you starchy food intake, such as pizzas, bread, pasta, rice, potatoes. These tend to be high in calories, so you want to cut back on these.
Most of the time these simple rules are enough to ensure your calorie consumption is less that your body’s daily requirement.
The next method to increase calorie deficit is simple to be more active. This has actually been research a great deal in recent years and has been given a snazzy name. NEAT, of non-exercise activity thermogenesis.
It basically means that if you simply get off your butt and move around you will burn off a load of extra calories, contributing significantly to you daily calorie deficit. As an example, think about all the hours you spend on the phone each week of month. Instead of sitting down during these cosy chats, stand up and move around the room. You will burn up to 3 times the amount of calories than when you are sitting down!
Or try getting off the bus a stop or two earlier on your way to and from work. And take the stairs instead of the elevator. There are many ways like these where you can burn off extra calories.
And finally there is good old fashioned exercise. If you can incorporate exercise in to your lifestyle on a regular basis then you will reach your ideal weight so much faster.
A brisk hour’s walk can burn around 400 calories. (It is around 100 calories per mile of walking.) Think how quickly you can reach your goal if you were to do this 3 of 4 times a week.
But there is nothing stopping you building up to more strenuous exercise. The harder you can exercise the greater will be your calorie deficit, and the greater the calorie deficit the quicker the weight loss.
See how to burn 1000 calories every training session to really accelerate your weight loss. If you need to lose a stone in weight, then employ the methods above to increase your calorie deficit and you will reach your ideal weight in quick time.