Losing your first stone (14 pounds or 6.35 kg) can seem like a daunting task, but with the right approach, it’s entirely achievable. The key to success lies in adopting sustainable, evidence-based strategies that promote fat loss while maintaining muscle mass and overall health.
This quick guide provides five essential, research-backed steps to help you lose that first stone effectively and healthily.
1. Create a Sustainable Calorie Deficit to lose a stone
Understanding Calorie Deficits
The basic principle of weight loss is simple: consume fewer calories than your body uses. When you’re in a calorie deficit, your body turns to stored fat for energy, leading to weight loss. However, not all calorie deficits are created equal. An overly restrictive diet can backfire by destroying your relationship with food, encouraging unhealthy behaviours, slowing your metabolism and causing muscle loss, while a more moderate, sustainable calorie reduction ensures stable long-term success.
How to Calculate Your Calorie Needs
First, it’s essential to calculate your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn daily based on your metabolism and activity level. You can find this using online TDEE calculators or by using the Mifflin-St Jeor equation, which factors in your age, weight, height, and activity level.
For sustainable weight loss, aim to consume around 500-750 fewer calories than your TDEE daily. This deficit should result in a steady loss of about 1-2 pounds per week, which is considered a healthy rate of weight loss by many health experts.
Why not try our calorie calculator here that will do all the work for you?
Focus on Nutrient-Dense Foods
While calorie counting is important, the quality of the calories you consume matters just as much.
Filling your diet with nutrient-dense, whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats will keep you feeling satisfied while providing the nutrients your body needs to function optimally.
Key Takeaways:
Use a moderate calorie deficit (500-750 calories per day).
Avoid fad diets that can lead to muscle loss and metabolic slowdown.
Focus on whole, nutrient-dense foods for satiety and nutrition.
2. Increase Physical Activity with Strength and Cardio Workouts
The Role of Exercise in Weight Loss
While diet is the primary driver of weight loss, exercise plays a critical supporting role. Physical activity not only helps you burn more calories but also preserves muscle mass, which can prevent metabolic slowdown. A combination of strength training and cardiovascular exercise has been shown to be the most effective for weight loss .
Strength Training: Preserve Muscle, Boost Metabolism
One common mistake during weight loss is focusing solely on cardio exercises. While cardio burns calories, strength training (resistance exercises like weightlifting) helps preserve muscle. Muscle is metabolically active, meaning it burns more calories at rest compared to fat. By engaging in strength training at least 2-3 times per week, you can ensure you’re losing fat, not muscle .
Cardio: Burn Calories and Improve Heart Health
Cardio exercise, such as brisk walking, jogging, cycling, or swimming, is excellent for burning calories. Aim for at least 150 minutes of moderate-intensity cardio per week, as recommended by the World Health Organization (WHO) . High-intensity interval training (HIIT) is another effective cardio method, where you alternate between short bursts of intense activity and rest periods. HIIT workouts can burn more calories in less time and have been shown to improve fat loss and metabolic health .
Key Takeaways:
Incorporate both strength training and cardio into your weekly routine.
Strength training preserves muscle mass, which supports long-term weight loss.
Cardio, particularly HIIT, helps burn fat and improves cardiovascular health.
3. Prioritize Protein for Satiety and Muscle Maintenance
The Importance of Protein in Weight Loss
Protein is essential when it comes to losing weight, especially if you want to maintain muscle while shedding fat. Studies show that higher protein diets help reduce hunger, increase satiety, and improve muscle retention during weight loss . Protein is also the most thermogenic macronutrient, meaning your body uses more energy to digest and process it compared to fats or carbohydrates.
How Much Protein Do You Need?
To support fat loss and muscle preservation, aim to consume 1.6-2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg (about 154 pounds), you would aim for 112-154 grams of protein daily . Excellent sources of protein include lean meats (chicken, turkey), fish, eggs, tofu, legumes, and dairy products like Greek yogurt.
Spread Protein Intake Throughout the Day
Eating protein-rich foods throughout the day — not just at dinner — can help regulate hunger and maintain muscle mass. Aim for a serving of protein (20-30 grams) at each meal and include snacks like nuts, seeds, or protein-rich yogurt between meals.
Key Takeaways:
Aim for 1.6-2.2 grams of protein per kilogram of body weight per day.
Protein helps keep you full, burns more calories during digestion, and maintains muscle mass.
Include a protein source in every meal and snack to regulate hunger and fuel muscle repair.
4. Improve Sleep and Manage Stress
The Sleep-Weight Loss Connection
Sleep plays a critical role in weight management. Lack of sleep disrupts hormones like ghrelin (which increases hunger) and leptin (which signals fullness), leading to increased appetite and cravings, especially for high-calorie, sugary foods . Moreover, insufficient sleep can slow metabolism and reduce your ability to make healthy choices during the day.
Aiming for 7-9 hours of sleep per night can support your weight loss efforts by helping to regulate appetite and improve energy levels for exercise.
Managing Stress for Better Results
Stress, like sleep deprivation, can interfere with weight loss. Chronic stress elevates cortisol, a hormone associated with increased appetite and fat storage, particularly in the abdominal region . Engaging in stress-reducing activities such as mindfulness, meditation, yoga, or deep-breathing exercises can help control cortisol levels and prevent emotional eating.
Key Takeaways:
Get 7-9 hours of quality sleep per night to regulate hunger hormones and improve fat loss.
Manage stress with mindfulness, yoga, or breathing exercises to reduce cortisol and prevent overeating.
5. Track Progress and Make Adjustments
The Power of Tracking
Tracking your food intake, exercise, and weight can be an effective tool for achieving your weight loss goals. Studies show that people who monitor their progress are more likely to succeed in their weight loss efforts . Whether through a food diary, calorie-tracking apps like MyFitnessPal, or even regular weigh-ins, tracking helps you stay accountable and see where adjustments need to be made.
Adjusting Your Plan as Needed
Weight loss is not always linear, and progress may stall at times. If you’re not seeing results, consider adjusting your approach. You might need to increase your activity level, adjust your calorie intake, or reassess your macronutrient balance. Regularly reviewing your progress will help you stay motivated and focused on long-term success.
Focus on Non-Scale Victories
While tracking weight is important, don’t forget to celebrate non-scale victories, such as improved energy levels, better sleep, increased strength, or how your clothes fit. These indicators often reflect progress even when the scale isn’t moving as quickly as you’d like.
Key Takeaways:
Track your food intake, exercise, and weight to stay accountable and make necessary adjustments.
Celebrate non-scale victories to stay motivated and recognize other health improvements.
Adjust your plan as needed to overcome plateaus and keep progressing.
Conclusion
Losing your first stone may seem like a challenging task, but by following these five evidence-based steps, you can achieve sustainable weight loss and improve your overall health. Creating a calorie deficit, incorporating both strength and cardio exercises, prioritizing protein, managing sleep and stress, and tracking your progress are all key components to successful and long-lasting fat loss.
Remember, weight loss is a journey, and the most important factor is sustainability. Aim for gradual changes that you can maintain over time rather than drastic, short-term fixes. With consistency and patience, you'll soon be on your way to losing your first stone and beyond.
Key Takeaways Table:
Step | Key Points |
1. Create a Sustainable Calorie Deficit# | Aim for a moderate calorie deficit (500-750 calories/day) and focus on nutrient-dense foods. |
2. Increase Physical Activity | Combine strength training (2-3x per week) with cardio (150 mins per week) for optimal fat loss. |
3. Prioritize Protein | Consume 1.6-2.2g of protein/kg of body weight to maintain muscle and stay full during weight loss. |
4. Improve Sleep and Manage Stress | Sleep 7-9 hours a night and manage stress to regulate hunger hormones and prevent emotional eating. |
5. Track Progress and Make Adjustments | Monitor your intake and activity, celebrate non-scale victories, and make adjustments if progress stalls. |
References:
Hall, Kevin D., et al. "Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake." Cell Metabolism, vol. 30, no. 1, 2019, pp. 67-77.
Swift, Cameron S., et al. "The Effects of High-Protein Diets on Thermogenesis, Satiety, and Weight Loss: A Randomized Controlled Trial." Obesity Reviews, vol. 19, no. 5, 2017, pp. 1149-1163.
Scharf, Rebecca J., et al. "Sleep Duration and Weight Management in Adults: A Meta-Analysis." American Journal of Clinical Nutrition, vol. 98, no. 3, 2013, pp. 592-605.
Melanson, K. J., et al. "The Role of Protein in Weight Loss and Maintenance." American Journal of Clinical Nutrition, vol. 82, no. 1, 2005, pp. 210S-214S.
Tomiyama, A. J., et al. "Stress and Obesity: The Role of the Cortisol Pathway." Psychoneuroendocrinology, vol. 62, 2015, pp. 67-73.
Comments