If you want to lose weight then you have to be in calorie deficit. That is to say that each day you must burn off more calories than you consume through your food.
The greater your calorie deficit each day, the quicker the weight loss. So how long it takes to lose a stone depends on how great your calorie deficit is each day, and how consistent you are at remaining in calorie deficit until you reach your ideal weight.
But how do you ensure you are in calorie deficit and how can you maximise it for quicker weight loss?
The 3 calorie deficit tools to help you lose a stone
First off, you should reduce your calorie intake to lose weight. You need to eat less calories and eat the right kind of foods.
There are a few simple rules you can follow to make it easier to reach deficit. Start off by cutting out the junk food (or at least saving it for the occasional treat). That means no chocolate, cake, sweets, crisps, fizzy drinks, etc. It might be tough at first, but it gets easier.
Then reduce your starchy food intake, such as breads, pastas, pizzas, rice, and potatoes, and the like. These are always really high in calories. If you eat these, and don’t burn off the calories, the excess will be converted into fat. So cut back or reduce the portion sizes.
Next up is to simply be more active. There is a special name for it: NEAT, or non-exercise activity thermogenesis. It is basically a fancy way of saying you can burn off a load of extra calories, without specifically exercising, simply by moving around more. There has been a lot of research in recent years regarding NEAT, so you would be wise to take note, especially as it is so easy to increase your calorie deficit with NEAT. How many hours do you spend on the phone each day, week, or month? I reckon you spend the majority of these phone calls sat down, being sedimentary. Instead of sitting during these calls, get up and pace around the room. You can burn up to 3 times the amount of calories simply by moving around!
And finally there is good old exercise. If you really want to reduce the length of time it takes to lose a stone, then you really have to add exercise to your routine. Don’t forget, the greater your calorie deficit, the quicker your weight loss. And there is no better way to increase your calorie deficit than exercise.
See how to burn 1000 calories every training session to really boost your deficit to new levels. Follow these simple rules and you will lose a stone in no time at all.