How to lose 4 stone in 6 months
Well to begin I would like to say that I am not qualified expert of losing weight or diet instructor, but I have been on your place and I know how to help you. I was once relatively over weight (14 stone – 5 foot 11), and like you wanted to lose weight in a healthy natural way. I am so much more confident these days and happier, I think it is only fair I tell people what I did and hope it helps them.
Secondly, I don’t think you should try losing weight at a rate of more than half of stone a week, it is dangerous and will leave you unable to exercise anyway, plus you will not be losing weight, you will be losing mass as well, meaning you will lose all your definition (muscle / tone) and look flabby. You should aim for about half of stone per week. And once every 2 months have a week off.
You want to lose 4 stone? It only takes 6 months… with very little effort.
1) First of al let’s talk about carbs. Low carbs is a big, big part of weight loss. However carbs are very high in calories, two pieces of bread is easily 250 calories and pasta is usually about 600/700. Cereal adds up and goes to 300/400 quite easily, toast is another 250. Same with juice drinks, e.g. Orange juice, loaded with carbs. Cutting carbs to a level you don’t get ketosis (a state similar to starvation where the body uses fat for bodily functions rather than carbs) will allow you to cut a HUGE amount of calories.
2) If you weigh under 15 stone, I would say eat 1600 calories a day. 1400 is the minimum a person should eat, so 200 over that will be fine. Make sure you get around 7 hours sleep, not only will you be better off for energy, the more time you sleep the less time you can be hungry. I would also say don’t eat after 6pm, people seem to think there is a medical benefit for this, there isn’t, just basically you wake up at 8:00am and stop eating by 6:00pm that gives you 10 hours to eat and I bet if you think about snacks, etc, you biggest cheats will be after 6:00pm. E.g. desserts, a sandwich, crisps, chocolate are all foods eaten after 6:00pm typically.
3) Try and eat things like chicken, fish, especially tuna, all high protein kind of foods. Protein also keeps you full up for longer than carbs. Also for breakfast eat eggs (any type: omelets, scrambled, fried, anything. I would recommend most people to stop drinking milk also, milk isn’t good for dieters, and even skimmed milk is not recommended by me to be honest.
4) I would finally advise you to take up a cardio kickboxing class. Kickboxing is one of the most demanding sports there is, on average you burn 800 calories an hour kick boxing. Kickboxing makes equal use of not only your arms and legs, but also your core (back, abs, etc). Make sure you start off with 2 hours a week for the first one / two months. Eventually build it up to 5 hours a week… that is 4000 calories being burnt a week extra then you would have burnt. Not sure if you know this, but 3200 calories is one pound in body weight. The body burns about 2000 – 2500 calories a day.
So:
1600 calories – 2000 calories = 400 calories.
400 calories x 7 = 2800 calories burnt a week
with kickboxing: 6800 calories / 3200 = 0.15
so you will burn around 0.15 stone a week at that rate. This is pretty good… You will also notice your body become a lot leaner.
Good luck with losing weight and all the best!
Please Note: The information presented throughout www.lose123456stone.co.uk is for informational purposes only and is not a substitute for medical advice. Please see your physician before starting any diet and/or exercise program.