1. Eat a wide variety of foods but in little amounts. This is important, because different foods make different nutritional contributions.
2. Fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free from cholesterol—should make up the bulk of the calories he consumed. The rest should come from low-fat dairy products, lean meat, poultry and fish.
3. Avoid too much sugar. Most of the products that contain a lot of sugar also contain a lot of fat. Try to replace sugar something sweet but less harmful for your diet, for example a bit of honey or sweet fruits.
4. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are regarded as increasingly important in helping to protect against developing certain types of cancer and other diseases.
5. Maintain a moderate protein intake. Protein should make up about 12% of one’s total daily calories.
6. Try to decrease intake of salt in your ration. This is equivalent to the amount of sodium in a little more than a teaspoon of salt. Cut back on the use of salt in cooking and on the table; avoid salty foods; check food labels for the inclusion of ingredients containing sodium.
7. Include regular physical activity throughout life. It is associated with lower death rates for adults of any age, even when only moderate levels of physical activity are performed. The choice of activity is up to you, but walking is considered the best for heart health. Also there is jogging, light exercises for belly and chest. Even housework can be useful for losing weight (washing dishes, mopping the floor, cutting the grass in a backyard).

I helped my husband as much as I could, and in just  four months we saw tremendous results. Not only has he lost over four stone pounds, but he’s also free from headaches and heart problems.

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.

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.