The only true way to lose a stone of pure fat, the only true way to lose weight, is to increase your daily calorie deficit.
The odd day of dieting here and there just won’t do. You have to maintain a daily calorie deficit day after day, consistently, until you reach your ideal weight. Of course we all have a lapse now and again when we diet. In fact, these lapses can even be planned lapses to help keep your dieting motivation up.
Average calories per day
The average calorie intake per day for women is around 2000 calories. And the average calorie intake for men is slightly higher, around 2500 calories.
These calories fuel our bodies, to get us through the day and sustain all our physical activity.
If you consistently eat more than these average calories per day, then you are going to put on weight. To be blunt, you are going to get fat.
If, however, you consistently eat less than these average calorie requirements, that is if you burn more calories than you eat, then you are going to lose weight. This is your calorie deficit.
The amount of weight you lose will depend on you average daily calorie deficit. Increase you daily calorie deficit, and lose more weight.
How to lose a stone of Fat: Relating your average daily calorie deficit to weight loss
There are 3500 calories of energy in every pound of human fat. This means you need a calorie deficit of 3500 calories to burn 1 pound of fat. Spread this over a week and your average calories a day must be 500 calories below your average day’s requirement.
So for women a 1500 calorie intake to lose weight will lead to 1 pound of weight loss per week. And for mean this will be 2000 calories per day.
It really is that simple. If you burn more calories than you consume, then your body will eat in to your fat stores to make up the difference, and you will lose weight.
However, there is one caveat. You should not really restrict your calorie intake by much more than 500 calories per day. Cutting calories more than this will lead to lethargy, and if this happens no amount of willpower and motivation in the world will stop you from binge eating your favourite naughty foods.
But that doesn’t mean to say you can’t lose more than 1 pound per week, and that you can’t lose a stone in under 14 weeks..
How to lose a stone in under 14 weeks: Increased calorie deficit equals increased weight loss
Although you shouldn’t cut calories by more than 500 calories per day, doesn’t mean you are restricted to losing 1 pound of fat per week.
All you have to do is increase your average daily calorie deficit through exercise and generally being more active.
Did you know that an hour’s brisk walk can burn up to 400 calories? Let us pretend you included this in to your lifestyle 4 times each week. That would be almost an extra 2 pound of weight loss every month. That’s every month! If you really up the tempo, and really get in to your exercise, the fat will really melt off. See how to burn 1000 calories every training session, and reach your ideal weight in record time.
But you don’t even have to perform exercise, even moderate exercise like walking. All you have to do is be more active. This actually has a name. It is known as NEAT, or non-exercise activity thermogeneis. It is just a fancy name which says that if you simply get off your butt you can burn up to several hundred extra calories every day.
Try it. Every time you are on your mobile phone, get up and pace the room. Do the iron, or whatever, just don’t sit down. If you bus it to work, jump off a stop or two earlier and walk the rest. And take the stairs instead of the elevator. These simple little changes really knocks up the calorie deficit.