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How to lose a stone in a month (safely)

Updated on April 24, 2015

So you want to lose weight and you want to lose it quickly? You have most likely read tons of conflicting information, diet plans and exercise regimes with each telling you something different and proclaiming to achieve amazing weight loss figures within a matter of weeks, sometimes even within the course of a single week. So what’s the truth of the matter? Is dramatic weight loss really achievable in a safe and sustainable manner? Well, actually yes… it is well known and indeed officially recognised by the NHS that with a strict plan you can reasonably expect to lose around 10 pounds in a month, and with the comprehensive guidance within this article you can create your own customised plan to undertake the extra exercise required to achieve a full stone (14 pounds).

Why these types of diets are (usually) dumb

All too often crash course diets can not only be unhealthy, they can also be ineffective. What’s more with many complimenting such diets with harmful fat burning supplements, making for an even unhealthier concoction. So, if all of this is true then what is the secret behind losing a stone healthily and safely within a month? Well, in short and up front, plenty of exercise and in this hub I tell you about the solid science behind weight loss.

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Getting into the mindset

I appreciate the mindset that many face when wanting to achieve weight loss; for many a feeling that healthy weight loss just isn’t possible is unavoidable, and it’s far from being down to laziness or demotivation. Instead exercise and weight loss efforts that seem to show few to no positive signs can do the opposite of helping your health and can instead reinforce our fears of failure. This can then lead round and round in a viscous circle of an attempted diet followed by comfort eating and gouging.

With this in mind, the following tips should get you started in changing your mind set to an overly positive one.

  1. Remember that you are capable and worthy (repeat this to yourself and soon it’ll begin to sink in).

  2. Embrace your successes, but also expect failure to a certain extent. Just be sure to get back up after a fall (such as a naughty snack that wasn’t in your meal plan).

  3. Realise that you can control your reactions and actions.

Hopefully these tips will get you started with a healthier and more positive mindset. It sounds cheesy, but having the right mindset is more than half the battle.

How many diets have you tried only to be left frustrated at the results?

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Your exercise and diet plan

The best way to lose weight is to take a little ownership over it. For this reason this is less an exercise and diet plan, and more a solid guide as to how you can create you own plan that is guaranteed to achieve a loss of 14 pounds within a month.


The formula behind weight loss

The scientific calculation behind weight loss is pretty easy in essence and requires that you simply burn more calories than you consume. To achieve this a balance must be struck between exercise and diet and the balance should be decidedly tipped toward plenty of increased exercise, rather than indulging in a diet that features anything less than 1200 calories a day (notably if you lower this to anything less than 1000 then you run the risk of suffering from gallstones or heart problems in the future).

Your diet: Working out the calories in food

Working out the calories is super easy and what's more the information as to calorie content is now pretty standard on UK packaging. However for foods that come free from such packaging (sic as loose fruit and veg) you can easily just Google the information or install one of many apps if you have a Smartphone (a particularly popular one being MyFitnessPal).


Your exercise: Calculating calories burnt

  1. Take your weight in kilograms (which would be your pound weight divided by 2.2).

  2. Look up the value of the activity that you want to undertake and fund the MET (Metabolic Equivalent) value; this can be found easily online and as an example we can take cycling which holds a value of 8.

  3. Multiply the MET with your weight.

  4. Multiply the outcome with the length of time in hours that you plan to undertake the activity for.

  5. The result that you have is then the amount of calories that you’ll burn.

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How many calories will you need to burn a day?

The old thinking used to be that the burning of 3500 calories would result in a loss of one pound, however this isn't quite as straightforward as people used to think. This is due to each person’s body makeup and the fact that leaner people will have less body fat as compared to larger people; this, in the most basic terms then means that leaner people may find it more difficult to lose weight quickly as they tend to lose body mass (e.g. muscle),rather than fat.

That said however a weight loss goal such as losing 14 pounds within a month is obviously not suitable for those who are already lean, and so for the people who should have this aim the 3500 rule will stay relatively true.


Why you may want to think twice about losing a stone in a month

Losing weight is great if that’s what you want to achieve, however you need to consider that losing dramatic amount of weight quickly will have effects on you body that you may not want, such as skin that wrinkles.

You can limit the effects of this by using moisturised after you bath (for ladies, particular attention should be paid to your breasts, as this area is very often where you lose weight first and most significantly as here you have a high fat tissue content).

Unique considerations when dieting

Not everyone is the same, and the ways in which diet and exercise affect one person to the next differ just as drastically as our personalities do in our approach to achieving our goals.

A little common sense needs to be used here and for those who may be obese, suffer from diabetes or any other medical condition that may represent a problem, any change in diet or exercise regime should be recommended and discussed at length with a medical professional.

Average calories burnt per activity

ACTIVITY
130lbs (9.2 Stone)
155lbs (11 Stone)
180lbs (12.8 Stone)
205lbs (14.6 Stone)
Aerobics
384
457
531
605
Archery
207
246
286
326
Backpacking
413
493
572
651
Badminton
266
317
368
419
Carrying infant, level ground
207
246
286
326
Cleaning, dusting
148
176
204
233
Cycling
502
598
695
791
Golf
266
317
368
419
Ice skating
531
633
735
838
Mild stretching
148
176
204
233
Race walking
384
457
531
605
Running, 6 mph (10 min mile)
590
704
817
931
The calories burnt will differ drastically from person to person, however this guide provides a good overview of the calories burnt per activity per hour for three varying weights.

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The starvation theory

As with any diet you may hear of something known as the Starvation theory as a reason not to restrict your calorie intake even to 1200 calories. However this theory should really only apply to calorie intakes below this figure and confirming whether this argument holds weight is way beyond the scope of this article.

What I will say is that this is a hotly debated topic and that the idea behind it is that limiting food intake, some say, shocks the body into starvation mode, and when food intake happens more calories are conserved than would be normally.

However, regardless of the truths behind this theory the fact remains that losing weight only works and stays off if you follow a new diet that is reasonable and maintainable.

Most certainly there’s a lot of misinformation out there and I hope that this article has served as an alternative piece of information that genuinely helps people in their weight loss goals. I’d love to hear about your thoughts on weight loss in general and what your tips may be given your own experiences.

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      Lee Cloak 2 years ago

      A helpful well out together hub, i will give it a go, i need to, thanks, voted up, Lee