To lose a stone of fat, it is first helpful to have an idea of your average calorie requirement. Knowing the figures, and then understanding the process of weight loss, will ensure your fat loss success.
Average daily calorie requirements
The average calories for women is about 2000 calories per day. For men, it is slightly higher at 2500 calories per day.
These calories sustain all our bodily functions and fuel a day’s physical activities. But the exact figure is different for everyone. Your age, height, weight, physical activity level, fitness level, all affect your metabolism and so it does your daily calorie requirement.
But as an estimate, the figures above are very accurate averaged out over time. They give you a good baseline to work with.
If you were to eat more calories than these average daily requirements, consistently, then you will gain weight. You will get fatter, to be a little blunt.
This is because all those excess calories, calories that your body has no use for, are converted in to fat and are stored under your skin (and some around your organs). Yuck.
If this has happened to you then you have eaten more than your body needs and probably the wrong foods, too.
However, if you were to eat less food, fewer than the above average calories per day, then you will gradually start to lose weight. Your scales will show you progressively lighter.
This is because, to make up the difference between the calories you consume and the calories your body needs to function, your body eats in to your fat stores. This is known as being in calorie deficit.
So to lose a stone of fat, you need to be in calorie deficit. Calorie deficit really is the key to your weight loss.
I will summarize the above in one single statement, one you should really remember.
If you burn more calories than you consume, you will lose weight.
Really, you should commit this statement to memory. Write it down on a piece of paper in big, bold letters. Pin it on your fridge door and beside your computer. Pin it everywhere you will see it often and be constantly reminded.
If you can remain in calorie deficit, burn more calories than you eat, each day, you will reach your ideal weight.
How do I lose a stone? Relating your calorie deficit to weight loss
In 1 pound of human fat, in every single pound of fat stored under your skin, there is 3500 calories of energy. This means that you need to burn 3500 calories to lose 1 pound of fat. Or more specifically, you need to burn 3500 more calories than you eat to lose 1 pound of fat. Spread these 3500 calories over the space of 1 week, then you need a daily calorie deficit to lose a pound of fat of 500 calories per day. That is a calorie intake of 500 calories fewer than your average daily requirements. So this means a calorie intake of 1500 calories per day for women, and 2000 calories per day for men. So regarding our question how do I lose a stone? this is really the answer you are after.
This means, to lose a stone of fat, you would need only a daily calorie deficit of 500 calories to lose a stone in 14 weeks.
That is quite quick to lose a full stone of fat (this is real fat, not water weight that you might lose on some other diets).
But you can lose weight quicker than this, even though you shouldn’t really reduce your calorie intake by more than 500 calories per day.
So if you shouldn’t reduce your calories by more than 500 per day, then how can you lose more than 1 pound per week?
How do I lose a stone in the shortest possible time?
There is another way to increase your calorie deficit, namely physical activity. Exercise burns a tremendous amount of calories.
You need not perform strenuous and vigorous exercise (though it would certain help). Just taking a brisk hour’s walk can burn up to 400 calories. If you take a few of these walks each week, you can see how the calorie deficit can really mount up.