How Long will it take to Lose a Stone of Bodyweight?

So you’ve decided that it’s time to lose some weight and you’ve been wondering how long will it take to lose a stone of bodyweight. It’s important to set realistic expectations with your weight loss but it’s even more important to do it healthy manner.

Don’t worry, if weight loss is on your mind you’ve come to the right place. I’ve been in your shoes, time and time again, and I understand everything you need to know to drop the pounds as fast and as healthy as possible. Here’s how:

What is a Stone of Bodyweight?

A stone is equivalent to 14lbs or roughly 6.35kg. That’s a lot of weight to lose. For reference, this is what 5lbs of fat looks like:

Imagine 3 times that amount. That’s what a stone of fat looks like. Now imagine losing that amount of fat on your body. Imagine how you’d look or feel. I can already feel you getting excited.

Should you Lose a Stone of Bodyweight?

Now that you have a grasp of what a stone of bodyweight actually looks like, you’ll need to consider whether it’s a feasible weight loss goal to aim for. This simply comes down to how much extra bodyfat you’re carrying.

If you’re a thinner person who’s only carrying a few extra pounds then I’ll suggest you aim lower. You might even want to avoid weight loss and gain some muscle instead.

However, if you have a bit more weight to lose then it may be a suitable goal. The real question, and the reason you’re here in the first place, comes down to how fast can you lose this weight?

How Fast Can you Lose a Stone of Bodyweight?

You’re probably asking if you can lose a stone of bodyweight in one month. Of course you can. You can lose it in one week if you really want it. All you have to do is stop eating food and drinking water for that week and the weight will simply fall off.

Of course that scenario was an exaggeration to show two things that are more important than losing weight fast. They are sustainability and your health. I really don’t want you to stop eating and drinking water.

If you go on a crash diet or stop eating food, yes you’ll lose weight because you’re always in a calorie deficit. But how long will you be able to keep up this diet plan? Eventually you’ll snap because it’s too hard to keep up for a long enough period to see actual results. This is sustainability.

Likewise, if you’re starving yourself and doing excessive amounts of exercise you’ll lose weight, but will it be healthy? No. It’s more likely that your body will break down precious muscle and lean tissue to feed itself instead of the fat you’re trying to lose.

Therefore, it’s more sustainable and healthy to aim to lose weight, such as a stone of bodyweight, over a longer period of time. But how long is enough?

How much Weight can you Safely Lose in a Week?

You can only use as much weight in the form of fat as you can metabolize. This depends on several factors such as age, genetics, hormones, bodyweight, bodyfat percentage and gender. A safe estimate to aim for is to lose roughly 1% of your bodyweight per week.

Therefore, for a 200lb male it can be safe to aim for 2lbs of weight loss per week. Of course, the higher amount of weight you aim to lose per week then the greater risk you have of losing lean muscle tissue as well.

How Long Will it Take to Lose a Stone of Bodyfat?

You can achieve your goal of losing a stone of bodyfat in a healthy way in around 6 to 10 weeks.

It can even be longer, depending on your metabolism and hormones, as well as on how aggressive you are with your calorie deficit and how consistent you are with your diet and exercise routine.

How to Safely Lose a Stone?

In my previous article, Fat Loss Made Simple, I covered everything you need to know in order to lose weight. To sum it all up, the key to weight loss comes through creating a calorie deficit.

This simply means you have to be consuming less calories than you’re burning at the end of the day, so that your body is forced to burn its fat reserves for energy.

But how do you create a calorie deficit? It’s simple, you reduce the amount of calories you are consuming through dieting and increase the amount of calories you are burning through exercise.

However, it’s important not to create too large of a calorie deficit as this isn’t healthy or sustainable in the long term. Remember to think about the big picture here.

What Calorie Deficit to Lose Weight Fast?

Calories are the energy you get from food. Typically, in order to lose one pound of fat you need to burn 3500 calories. This means that you need to create a calorie deficit of 500 calories every day in order to lose one pound at the end of the week.

So to create a safe level of weight loss of around 1-2lbs per week you should have a daily calorie deficit of between 500-1000 calories. This will vary based on how fast you want results and how consistent you can be on a low calorie diet.

It’s best to take it easy with a gradual approach to cutting calories when you’re now starting off. This might mean you lose weight slower, but it will also mean that you’ll be more likely stick to your diet and exercise program since it isn’t as drastic of a change.

Click here to learn how to calculate your calorie deficit for weight loss.

How to Lose a Stone with Diet?

Diets don’t have to be complicated. It all begins with figuring out how much calories you should be consuming in order to create a calorie deficit and lose weight. This calculator can help give you a rough estimate of your daily calorie needs.

However, if you’re still having trouble losing weight in a calorie deficit make sure to read this article.

As long as you’re in a calorie deficit you’ll lose weight no matter what you eat. However, what you eat can make your weight loss journey healthier, more sustainable and, more importantly, easier. This comes down to your macronutrient and food choices.

Macros to Lose Weight

The macronutrients are the main components of food that our body uses for energy. These are proteins, fats and carbohydrates. The ratio and sources of these macronutrients in your diet can make your weight loss much easier.

The Importance of Protein for Weight Loss

Protein is the most important macronutrient for weight loss for several reasons. It takes a very long time to digest so it will keep you full for longer and reduce the chances of you eating more calories than you should.

The digestion of protein also takes a lot of energy from the body. This is known as the thermic effect of food and will increase your metabolism and the amount of calories you are burning throughout the day. Protein also spares lean muscle loss, making most of your weight loss come from fat.

You should aim to have around 30% of your calories come from protein sources. Ensure that you prioritize lean protein sources to avoid excess calories from fat.

Sources of Protein:

• Poultry
• Fish
• Beef
• Pork
• Eggs
• Beans

Eat Fat to Lose Weight

You might be tempted to cut fat entirely from your diet when your main goal is to lose fat. You’ll be making a mistake that will only be holding you back. Fats are essential for vitamin absorption and hormone production in your body so make sure to get some fat in your diet.

I suggest to get around 20% of your calories from healthy unsaturated fat sources.

Sources of Fat:

• Nuts
• Fatty fish
• Avocados
• Olive Oil
• Coconut Oil
• Eggs

Should you Eat Carbs?

Carbohydrates are your body’s major source of energy. It is recommended to consume around 40% of your calories from carbohydrates.

However, some overweight people have a difficult time processing carbs due to insulin resistance. This is where your cells fail to respond to insulin and absorb the glucose which comes from digested carbs. This glucose is instead converted to fat.

Therefore, it is important to note how your body responds to carbohydrate sources and adjust your macros accordingly. In either case I recommend consuming complex carbohydrates that are high in fiber and low in sugar. These will take longer to digest and keep you full for much longer.

Sources of Carbs:

• Whole Grains
• Brown Rice
• Oats
• Pasta
• Beans
• Sweet Potatoes
• Complex Starchy Carbohydrates

Food Choices to Lose Weight

As long as you’re consuming less calories than you’re burning you’ll lose weight. However, certain foods can keep you satiated longer and keep you from eating more than you should. Prioritize whole foods with minimal processing.

These will keep you satiated, prevent binge eating and keep you well on your way to losing a stone of bodyweight.

However, it is important to eat foods that you like. Now this doesn’t mean to eat pizza and donuts all day, but it’s important to recognize that your weight loss diet does not have to be restricted to salad and skinless chicken breasts all day.

There are many healthy food choices that actually taste good. So experiment with foods, seasonings and spices to find a delicious diet that you can actually stick to. It’s okay to occasionally have a cheat meal. This can help you stick to your diet even longer. Just don’t go overboard with it.

Check out The Best Weight Loss Meal Plan for Women.

How Often Should You Eat to Lose a Stone?

This all comes down to personal preference and how your diet can fit into your lifestyle. We’re all busy and most of us don’t have the time to eat 8 meals per day.

Eating smaller meals more frequently can help you keep cravings away. However, if you prefer to eat larger meals and get hungry less often then use that approach. It’s important to make your diet fit into your lifestyle and your preferences and not the other way around.

How to Lose a Stone with Exercise?

Exercise gets you moving and burns off some of the calories that you got from food, making your calorie deficit bigger in the process. It doesn’t have to be complicated. You don’t have to go to the gym, just do activities that get you enjoy.

This can be something like sports or even going for a walk, as long as it gets you off your feet and moving.

All exercise will fall into two categories:

• Cardiovascular exercise
• Resistance training

You’re probably wondering which is best for you on your journey to lose a stone of bodyweight. Both have their own unique benefits and both will burn calories. I recommend trying both and seeing which you enjoy more, as that is the one that you’re more likely to stick to on your weight loss journey.

How to Lose a Stone with Cardio?

Cardiovascular exercises are those exercises which get your heartrate up, causing you to improve your heart health and burn a lot of calories in the process. These exercises can include:

• Walking
• Running
• Cycling
• Swimming
• Sports

It’s important to pick a form of cardio that is suitable for your level of fitness. You don’t need to go sprinting on day one. Start by walking and you’ll get there one day.

Another important thing is to choose a form of cardio that you actually enjoy doing. I hate running on a treadmill. It’s boring and I lose motivation, so I get my cardio in by playing basketball with some friends. It’s fun and half of the time you don’t notice you’re exercising.

How to Lose a Stone with Resistance Training?

Resistance exercises are those exercises that make your muscles work against a load. This can be an external load such as weightlifting or your bodyweight such as when you’re doing pushups.

Resistance training generally doesn’t burn as much calories as cardio when you’re doing the exercise, but it does contribute to weight loss in several other ways.

Firstly, resistance training causes more damage to muscle fibers. These fibers have to recover and heal, often times coming back bigger and stronger. This recovery costs energy, leading your metabolism to be elevated and you to burn calories even after you’ve finished exercising.

Secondly, when your muscles recover they will recover bigger and stronger. This extra muscle needs energy too. Therefore you will burn more calories on a daily basis to feed the added muscle.

Other Ways to Burn Calories

Exercise isn’t the only way to burn more calories. You just need to be more active overall and you’ll burn more calories throughout the day. Try to:

• Walk
• Cook more often
• Take the stairs instead of the elevator
• Fidget with your feet
• Move more throughout the day

Tips to Lose a Stone of Bodyweight

Your weight loss journey will certainly be challenging no matter how much weight you’re trying to lose, but it is doable. Here are some tips to make it easier:

1. Drink More Water

Water contains zero calories so make sure to fill up on water. It’s sure to keep you fuller, help your bowel movements and keep you hydrated enough to burn more calories during your workouts.

2. Eat More Fruits and Vegetables

Fruits and vegetables keep you fuller longer and have a lot less calories than other foods. These will keep you from getting hungry and keep those pesky cravings away.

3. Avoid Liquid Calories

Soft drinks such as soda and juices don’t have any fiber in them and won’t keep you full. Most of the time, all you get from them is extra sugar and calories. It’s best to avoid them when you’re trying to lose weight.

4. Avoid Fast Food

It’s hard to tell exactly how many calories you’re getting when you’re eating fast food. Most of the time you’re getting a lot more calories than you think. Even the condiments can be detrimental. If you’re serious about losing weight, then it’s best to prepare most of your meals at home.

5. Avoid Alcohol

Alcohol contains a lot of calories, especially in the form of added sugars. It also slows down the metabolism of fat in your body, and that’s not something you want. If you have to have a drink, it’s best to avoid those fancy cocktails with a ton of added sugar.

6. Track your Nutrition

Tracking calories and macros doesn’t have to be difficult. In fact it’s easy and will help you stay on the right track on your weight loss journey. Try a simple app like myfitnesspal.

7. Eat more Protein

We’ve already discussed how protein is the most important macronutrient in your diet plan, so make sure not to forget to eat more protein throughout the day.

8. Avoid Crash Diets

Going on a crash diet and eating too little calories will lead to a lot of weight loss, but it’s not healthy of sustainable. Slow progress that you can maintain is always best.

8. Reduce your Stress Levels

Believe it or not, stress can prevent you from losing weight. So find healthy ways to cope with your stress, so that your weight won’t add to the cause of your stress.

How to Keep the Weight off Once You’ve Lost It?

So you’ve lost a stone of weight and you’re wondering what to do now. Maybe you haven’t lost it yet but you’re trying to be proactive because every time you lost weight in the past you always gained it back. Don’t be frustrated, if you’ve followed all of the tips so far the rest will be easy.

Along your weight loss journey you will develop healthier habits than you did before. These can include diet changes and exercise. When you make these things a habit, they will continue when you’ve made it to your goal.

That’s why it’s important not to follow any crash diet or exercise routine. You need to take the time to go slow and develop these habits, because you’ll enjoy them one day. At that point it won’t be hard anymore.

It’s also important to follow your weight loss journey in your own unique way. Do things you enjoy for exercise. Eat things you enjoy for your diet. As long as you’re in a calorie deficit you’ll lose weight and these things will keep you much more motivated to push forward.

You don’t have to go to the gym or eat chicken breast and broccoli all day, but put in the work and you are going to see results. You just need to be consistent, just like when you were trying to lose weight and the weight will stay off.

Work Hard. Stay Consistent. You’ll get there.

I’m rooting for you!

References:

Nick Bellissimo, Tina Akhavan, Effect of Macronutrient Composition on Short-Term Food Intake and Weight Loss, Advances in Nutrition, Volume 6, Issue 3, May 2015, Pages 302S–308S

Abete, I., Parra, M., Zulet, M., & Martínez, J. (2006). Different dietary strategies for weight loss in obesity: Role of energy and macronutrient content. Nutrition Research Reviews, 19(1), 5-17. doi:10.1079/NRR2006112

Martinez, J., Navas-Carretero, S., Saris, W. et al. Personalized weight loss strategies—the role of macronutrient distribution. Nat Rev Endocrinol 10, 749–760 (2014).

Trexler, E.T., Smith-Ryan, A.E. & Norton, L.E. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr 11, 7 (2014).

Catenacci, V., Wyatt, H. The role of physical activity in producing and maintaining weight loss. Nat Rev Endocrinol 3, 518–529 (2007).

Finer, N. Low-Calorie Diets and Sustained Weight Loss. The Obesity Soceity 9(S11), 290S-294S (2012) 

“5 Pounds of Fat vs 5 Pounds of Muscle” by thenext28days is licensed under CC BY 2.0. Edits made: Cropped.