How to lose a stone in a month? [Safely & Sustainably]
Looking for weight loss tips?
Googling for crash diets and exercises to lose weight fast?
I am sure you must have hit at least a hundred sites to help you lose a stone in a month or lose weight safely and sustainably.
But here is the advice of a leading personal trainer, sports nutritionist, and dietitian that you can rely upon.
‘Losing a stone’ what does it mean?
Let me explain to you the meaning of the stone.
Did you know that a stone is the unit of measurement and is equal to 14 Lbs or 6.53 kg?
Hence losing a stone means you have lost 6.53 kg in a month than your previous weight.
How long does it take to lose a stone?
Before going into the details of how you could lose a stone in a month, I would like to share with you that weight loss has to be a gradual and sustainable process.
The best way to lose a stone is:
adhering to a healthy lifestyle,
healthy diet,
quitting poor habits, and
exercising daily.
Is losing a stone in a month safe?
You may be wondering how long it ideally takes to lose a stone?
But, there is no ideal period for losing a stone.
Your initial weight, your health, exercise ability and endurance, your lifestyle, and nutrition status together decide how long would you need to lose a stone.
The answer is not as simple as you think and there is no single answer for this.
It will always be different for different people.
But, let's put it this way, a safe and sensible way to lose a stone would be at the rate of 6 kgs per month.
To lose a stone in a month sounds like a sustainable and safer target to achieve.
If you are looking for faster weight loss options, beware!
The crash diets will have side effects on your body.
Love yourself!
You don’t have to sleep with an empty stomach, scrap off the calories totally, sacrifice the piece of chocolate you would have at your desk, or stay away from a party to avoid drinking your favourite wine with your pals.
Just stick to the diet chalked out for you and your expert dietician will decide the time needed by you to lose a stone.
How many calories to lose a stone in a month
Losing weight and the extra calories that keep on lingering around is not an easy task.
Feel free to ask your nutritionist regarding the calorie calculation.
If you ask me, I will explain the concept of calorie deficit.
Calorie deficit
Your search for the calorie deficit concept ends here.
In simple terms being in a calorie deficit means eating lesser calories than your body needs.
If you are in a calorie deficit that means you are expending more calories than you are consuming from food.
Maintaining a calorie deficit may be one way of having sustainable weight loss.
Don’t choose the lose a stone in a week diet.
The Calorie Count
The real quest is how many calories should you lose if your target is to lose a stone in one month?
Once again, I will emphasise the fact that each person has his/her calorie requirement hence the deficit needed for weight loss will be different.
Hence, there cannot be an ideal figure that specifies how many calories to lose a stone in a month.
One study suggests that if you target to lose a stone in a month you should create a calorie deficit of 1633 calories/day.
Another work suggests that you should create a daily deficit of 500 calories.
So it varies according to individuals.
How do I lose the calories?
Take in fewer calories.
How?
Taking in less, giving out more is your mantra.
Eat veggies that are less calorific, avoid fats, toss out your weekly booze, ditch your dessert, and replace it with a starter or a soup.
Now it is time to give out.
Start with simple calorie-burning activities: take the stairs where possible, go for a swim, hit your gym, and burn it out.
Once you achieve a daily calorie deficit losing a stone in a month will be a lot easier.
Best Tips To Lose A Stone A Month
Are you confused or unsure about how you may lose a stone in a month?
Some experts suggest that if you may want to lose a stone in a week diet it might not be sensible nor healthy.
For a safe and sustainable weight loss, keep reading below as I share some easy tips for you:
Choose to have a calorie deficit
As I discussed earlier, maintaining a calorie deficit is necessary for weight loss.
Take in fewer calories and burn out more.
Once you fall short of calories every day, your body starts using the fat reserves in your body to compensate for the deficit.
This is how you lose weight fast but safely.
Stay hydrated
Increasing your water intake refreshes brain functioning, and also aids metabolism.
Do not forget to keep a water bottle just beside you.
Sip on frequently, so that you stay hydrated.
Being hydrated will help you focus on nutrition, sleep, and exercise.
Keep a steady pace of weight loss
As I have pointed out to you, a safe and sustainable way to lose weight is losing a stone in a month.
Maintain this steady pace and gradually experience losing weight over the month.
Take the help of a nutritionist to chalk out what works well for your health.
Inculcate healthy habits slowly
Change your lifestyle, but do it slowly.
Slowly get adjusted to the new routine of exercise, new type of food, its way of cooking, and the portions you eat.
Walk for 45 minutes after lunch it is low-intensity steady-state exercise (LISS) or increase non-exercise activity thermogenesis (NEAT) exercises.
It includes doing chores, commuting, climbing upstairs, or gardening.
Don’t rush to do any drastic changes but ensure that you are consistent.
Adopt these slowly.
Practice healthy snacking
Talk to your nutritionist for a list of healthy snacks.
Stock them up, so that whenever you reach for that jar you will land up eating a healthy snack.
Unsalted nuts, carrots with low-fat salsa, cut apples, cucumber slices, or oatcakes sound healthier than chips and burgers.
Watch your portions
Watch out for your portions, let your stomach get used to this.
Try to use smaller plates and bowls to control portions.
Eat slowly and only as much as would make you comfortable and chew until the food you eat becomes liquid.
A full stomach may often be annoying.
Change your food choices
Eat whole grains, and avoid refined flour pasta, noodles or pizzas.
Increase fruits, veggies, nut and seeds in your diet.
Increase protein portions from organic tofu, beans and pulses.
Give away alcohol.
Enjoy exercising
Make exercise a routine.
Dance your way, take a long nature walk, and climb a mountain.
Enjoy every workout and make the habit long-lasting.
Try yoga, Pilates or home walks on virtual apps.
Be happy with your food choice
Choose healthy food options happily.
Being happy with healthy choices is the first step in the weight loss journey.
Invest in a good scale
Get a good scale to monitor the weight regularly.
Track your weight.
Observe what increases it.
Talk to your dietician about it and get expert advice suitable for your body type.
Exercises to lose weight fast
The best way to lose a stone includes both diet and exercise.
Exercises help burn off the excess calories and help you take steps towards weight loss.
You will also get muscle strength and a toned body.
Talk to your nutritionist and ask for the trainer to find out which exercises suit you.
Here are 12 quick tips you can use:
Find a workout that is fun for you.
Take a morning or evening walk.
Cycle to your office.
Take your dog out for a stroll.
Take the staircase, ditch the elevator.
Choose cardio for weight loss.
Include some resistance training to build muscle.
Burn your calories with weight training, they also help build lean muscles. Lean muscles developed by lifting weights will help burn more calories.
Join Zumba or salsa! Sweat it out through dance.
Try virtual apps to do a home workout.
Do more Yoga and / or Pilates.
Go for HIIT (High-Intensity Interval Training). It involves cardio with lesser rest periods in between.
Being physically active at least 5 days a week is needed to lose weight.
Conclusion:
The two main pillars for losing a stone are the food you eat and the physical activities you perform.
The best way to lose a stone includes healthy food choices, smaller portions coupled, staying hydrated, and an exercise routine.
The question arises, can this be done during pregnancy?
The answer is no.
Talk to your gynaecologist and make your diet plan necessary for delivering a healthy baby.
There are special exercises during pregnancy, ensure if you can do them.
Furthermore, if you are floored due to illness or have a medical condition, make sure that you listen to your body.
Do not try any diet plan or exercise until you feel healthy enough to get back to your normal routine.
Never crash diet, they are a path for a quick weight regain.
Always remember that every human body is unique.
What worked for your friend may not work for you.
So, what you want is a sustainable and safer weight loss plan customized for your body.
Your weight loss journey will be safe and successful with healthy choices of food and exercise and an expert trainer.
Quitting poor and unsustainable habits just improves the chances of reaching your goal.
Onboard the journey and lose a stone in a month!
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