How fast can you lose a stone?

How fast can you lose a stone?

As a general rule, the more weight you have to lose the faster it will come off when you start your healthy eating and exercise plan.

It’s important however not to be too overenthusiastic. The last thing you want is to become demoralised at the rate you lose the pounds.

Typically, losing one stone in a month is a pretty big ask. You’d need to have started off heavy and commit to a really strict routine. However, in that first month what you can achieve is a routine of good eating habits, and regular exercise.

You need to decide if one stone is an achievable amount for you to lose in the first instance – and indeed if you need to lose that much.

For those who eat a lot of processed foods and do little activity, then any changes to your diet and exercise could see the weight dropping off fast in the first two weeks. But for those who are already leading a fairly healthy lifestyle then the weight will come off far slower.

On average you need to lose 3.5 pounds every week to lose a stone in a month.

That weight equates to 3,500 calories. Many people don’t even manage to burn 1,750 calories a day, so reducing your calorific intake by this much is an unrealistic target.

Dropping your calorie intake by around 500-1,000 each day is more reasonable but remember if you’re eating too few calories then you’re also missing out on vital nutritional needs.

Make sure you focus on healthy eating – whole foods, lean protein like chicken and fish, low-fat dairy and plenty of fruit and veg. Pair this with cardio to burn calories and strength training to maintain muscle,

Aim for around 250 minutes of cardio or more each week to lose significant weight. Perform strength training at least two times per week on nonconsecutive days. Remember that it’s not about losing weight fast, it’s about keep it off and staying healthy.

 


The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

Comments

Claire H.
24 April 2017

Claire H.

The doctor told my dad he had to lose weight quickly because of his blood pressure. Stupid thing is he still believes that fat is bad and is avoiding it like the plague. I have told him to ditch carbs instead but he finds it hard to understand. he is 70.

Paula C.
24 April 2017

Paula C.

.A stone in a month is quite doable for most people who are quite overweight, but I would question the sense of focusing on weight more than measurements. After all, doesn't muscle weight more than fat?

Jim R.
23 April 2017

Jim R.

I know it is usually 'easy come, easy go' but only half of that applies to excess blubber! Unless I was in that reality show 'Mutiny' I would be rather concerned if weight came off that quickly.

Michael A.
21 April 2017

Michael A.

I lost about 1 1/2 stone years back and it took me two months. It does tend to slow up as you lose more weight. It stayed off, and I think that's because I also took up exercise, which I previously disliked (now can't stay away from the gym!)

Helen P.
18 April 2017

Helen P.

Strength training is good for losing weight. And even if you don't lose as much as you want you will feel more toned anyway.

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