The best way to lose a stone is to achieve a daily calorie deficit through sound nutrition and physical activity.
A daily calorie deficit means that each day you must burn more calories than you eat. If you can consistently live by this simple rule of weight loss, then you will lose weight.
This is because, to make up the difference between the calories that you consume and the calories that your body needs, your body must eat in to your fat stores.
Our average daily calorie intake per day
The average daily calorie intake for women is 2000 calories per day. And the average calories a day for men is slightly higher at 2500 calories.
Consume more calories than these average requirements and you will gain weight. You will gradually get fatter.
But eat less than these, that is burn more calories than you consume, then you will do the exact opposite and lose weight. This is the calorie deficit mentioned above.
So your job whilst dieting is to make sure that you are in daily calorie deficit, so that your body eats in to its fat stores to make up the calorie shortfall.
Calorie deficit is the best way to lose a stone, but what are the best ways to calorie deficit?
You have three options to achieve a daily calorie deficit.
The fist, and most popular, is to reduce your calorie intake to lose weight by consuming less food each day. If your average calorie intake per day is less than the average requirements above then you will achieve calorie deficit. How much calorie deficit will depend on how much you cut your food by.
However, you should not cut calories by more than 500 or 600 calories per day. Any more than this and you will end up with lethargy, and could even make yourself ill.
The next method is to increase your non-exercise related activity. This actually has a special name: non-exercise activity thermogenesis, or NEAT. It basically means get off your butt and burn a load of calories, even without exercising.
Simply standing up and moving around whilst on your phone, or jumping of the bus a stop earlier, or taking the stairs instead of the elevator can increase your daily calorie deficit by several hundred calories!
And the last way to calorie deficit is good old fashioned exercise. But don’t be put off. Just a good hour’s brisk walk can increase your calorie deficit by 400 calories (it works out around 100 calories per mile). If you want to do more vigorous and strenuous exercise, then go for it! Burn 1000 calories every training session and explode your calorie deficit. The more you increase your deficit by vigorous exercise the quicker you will lose weight.