If you need to lose a stone in two months then the only way you are going to achieve your goal is ensure a consistent, daily calorie deficit.
This means that, day after day, you will need to 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. Only then will you strip off your fat and reach your ideal weight.
In 1 pound of human fat there is around 3500 calories of energy. This is useful information. It means than for you to lose 1 pound of fat you will need a total deficit of 3500 calories. Or put another way, you will need a daily calorie deficit of 500 calories to lose 1 pound per week.
But how do you ensure a consistent calorie deficit?3 methods of calorie deficit to help you lose a stone in two months
The most obvious of the 3 methods is to reduce your calorie intake to lose weight. Eat less food, so that you burn off more calories than you consume, and you will lose weight.
And reaching a calorie deficit by cutting your calories is easier than you think. Start off by cutting out the junk food, including fizzy drinks (zero calorie drinks are the exception). Then reduce your starchy foods, like potatoes, pizzas, pastas, etc. These types of foods tend to be high in calories. The average woman requires 2000 calories per day to sustain her bodily and physical needs, and men require slightly higher at 2500 calories. Reduce your food intake below these levels and you will be in calorie deficit and therefore will lose weight.
But you shouldn’t reduce your food intake by more than 500 calories. Reducing you calorie intake by more than this will only leave your lethargic and lacking in vital vitamins and minerals. And after only a short while you will suffer from burn out.
Another way is to increase your NEAT, or non-exercise activity thermogenesis. I know, it sounds like nonsense. But there has been a lot of research into this in recent years, and your weight loss will really be taken to a new level if you understand and live by it.
Basically it is a fancy way of saying get off your butt and move around. Simply keeping active, without specifically exercising, can burn off a whole load of extra calories than when you are sitting and being sedentary.
Think of all the hours you spend each day, week, or month on the phone. Imagine if you were stood up, pacing the room during these phone calls, opposed to sitting down. You will burn many more calories. Your calorie deficit will be pushed through the roof, by up to several hundred calories per day!
Try taking the stairs more instead of the elevator. Jump off the bus a stop of two earlier. Wash the car and mow the lawn more often. Just get moving.
And the final method is exercise. If you can include this into your lifestyle, then you will reach your ideal weight and lose a stone in two months easily.
A brisk hour’s walk can burn off up to 400 calories (it is actually around 100 calories per mile of walking). So think how this could mount up over the weeks if you were to take a brisk walk a few times each week.
If you perform more strenuous exercise, then you will really see the weight fall off. The more strenuous the exercise, the greater the calorie deficit, the quicker the weight loss.
See how to burn 1000 calories every training session to see how to maximize your deficit and weight loss.
So employ the methods above and you will lose a stone in two months with no problem at all.