Diet and Exercise Plan to Lose a Stone Fast – The Right Way
The process on how to lose a stone (or more) in weight is very easy, it just takes time and changing what you eat.
Many follower’s have read the below article, you can read about some on my Testimonials page.
Below is the before and after photo’s from one of my reader’s when she put the info on this website into action –
Would you like to start achieving the same results?
Then make sure you read all of my article to get starte today!
So, let’s get to it.
Please read every word of this guide and please feel free to get in touch if you have any questions.
- Step1. How Many Calories Do You Need?
- Step2. Avoid Fat Free Food
- Step3. Exercise
Do you really want to lose weight? Yes?
Then make sure you read every word of this article.
If you give your body what it wants, then it will give you what you want in return.
You need to stop jumping from one thing to another, stop listening to multiple people, magazines, adverts as much of it is a load of rubbish and leads you down the garden path to make money out of you.
Who am I?
The first thing I would like to talk to you about is who I am, and why should you listen to me?
My name is Rob, I live a few miles from the South Coast near Brighton. I went from being a 16 stone school kid to someone who over the years has gained a great deal of experience in losing weight.
Adding to that, I also have a brother who has been a Personal Trainer for over a decade who has also taught me additional things I can now pass onto you.
I originally lose 3 stone before I wrote this article, but then just got on with life.
Recently I decided to lean up more, so this is my before and after over a 5 month period. I have a few lb to lose still, my abs are starting to show. It show’s what can be done with the right information and just rinse and repeat each day.
Feb 2015 to July 2015 – Will update with my final result once I am down to 10% bodyfat.
Well that’s me, now it’s time to get onto you?
Have a read of my guide and you will be far far ahead of most people in the UK who are trying to lose weight. You may have just started or spent years trying, have a read and get in touch if you have any questions.
Step 1 . Calories
We have all heard of calories and pretty much know what they are, but I have a question for you?
Do you know how many calories you are eating a day?
- You need a certain amount of calories a day to maintain the same weight as you are now
- A little less to lose body fat
- A little more to put on weight and / or muscle
The trouble is when people look to lose weight they tend to do one of the following –
- They don’t know how many calories they are eating in the first place so don’t lose weight
- Drop their calories to low so they end up storing fat as the body panicks and keeps it
- Go on a fad diet which in the end, they give up on and put the weight back on.
- Or a combination of the above.
Maintenance Calories –
These calories are used to operate our heart, breathing, hair, blood cells to all the workings of the body.
Add to this a certain amount of calories a day to go to work, gym or just walk the kids to school.
All these calories added together are called our maintenance calories so we can eat a certain amount and not put on weight.
Without these important calories to maintain your body, you can either store fat if you do not eat enough or in time, will become deficient in important nutrients and vitamins.
For example, these are my stats –
- Height – 6ft
- Age – 40
- Weight – 182lb’s
Which when you enter into a calorie calculator, works out as my maintenance calories being pretty much 2500 a day so I will keep my current weight.
When it comes to the activity level, unless you are training for a marathon each day or cross fit antics, then put your activity level to Lightly Active 1-3 times/a week.
This is from my experience, I go to the gym and do weights and cardio 3-5 times a week.
However, if I didn’t goto the gym, then my maintenance calories would be 2200.
This is the number my body needs to survive just to operate and attend my day job.
Lets take the following theoretical woman as an example –
- Age – 30
- Height – 5ft 6inches
- Current Weight – 189lb (13.5 stone)
- Activity level – 1-3 times a week
These are the calories she would need to
- Maintain her weight – 2148
- Lose 1lb per week – 1648
Have a look up what yours should be to maintain and low bodyfat.
Also, you need to workout how many calories you are currently eating as you can’t lose weight properly if you don’t know how many calories you are eating in the first place.
If you already are, then great.
If you don’t know then lets have a look at someone wanting to lose weight but happens to be eating to much and getting nowhere.
Diet is 80% of weight loss.
(Bear with me on this, you will see what I am getting at)
Example 1 –
Say for example you were a female adult eating 2500 calories a day
This is easily done when you add in cereal which is full of sugar, coffe and tea with sugar, bread, pasta, dinner in the eve with carbs and a couple of low fat yogurts. A lot of empty calories associated with sugar.
You goto the gym 2-3 times a week and burn off 300 calories a time using the numbers we already talked about –
- Maintain her weight – 2148
- Lose 1lb per week – 1648
- 3 x gym session (300 calories) = 900 calories burnt during the week at the gym
- Divide this over an average of if you don’t goto the gym everyday so 7 days = on average = 128 calories a day when spread over the week.
- Maintenance is 2500 per day) – 128 = calories per day burnt = 2372 calories a day consumed.
- This number is still 224 calories a day more than this person needs to maintance their weight, let alone lose weight.
- To lose 1lb a week this person needs 1648 a week so is 724 calories a day over.
Same as above but gym is 5 times a week –
You goto the gym 5 times a week and burn off 300 calories a time using the numbers we already talked about –
- Maintain her weight – 2148
- Lose 1lb per week – 1648
- 5 x gym session (300 calories) = 1500 calories burnt during the week at the gym
- Divide this over 7 days on average = 214 calories a day when spread over the week.
- Maintenance is 2500 per day) – 214 = calories per day burnt = 2286 calories a day consumed.
- This number is still 138 calories a day more than this person needs to maintain their weight, let alone lose weight.
- To lose 1lb a week this person needs 1648 a week so is 638 calories a day over.
End of the day as the well-known saying goes –
“You can’t out train a bad diet”
When it comes to weight loss, so many people want to lose 1lb a week but don’t realize how much they are eating, burning off or just overall their numbers because they aren’t tracking at least for a few days or weeks to see how they go.
The Real Calories to Lose Body Fat
This is where it gets interesting –
There’s so much conflicting information in people’s heads, on the internet, in magazines and Tv that it’s either information overload of people being given the wrong information.
Due to the above, so many people –
- Start to lose weight and it stalls in a few weeks’ time
- Start to lose weight and give up or
- Find the weight doesn’t seem to budge at all and give up
If only so many people knew the real step’s, they would lose all the weight they wanted to and keep it off very easily.
Three is one huge prime important part you need to establish in your lifestyle to lose weight is that you need need to be in a calorie deficit.
As I already mentioned, many people think they are but they aren’t or they have dropped their calories way to far and the body decides that’s to drastic and infact, holds onto body fat.
Time and time again I have people come to me for help, and they are eating under 1000 calorie’s a day.
You wouldn’t expect your car to drive 300 miles on half a tank, so don’t restrict your body and the calories it needs to operate properly.
You need to realize that slow and steady wins the race and to coax bodyfat off, not force it off.
This is why it is so so important to find out how many calories you are eating a day before you begin to look at how many calories you need.
Which is what we will talk about now –
Start eating the right amount of calories, the body works properly and burns fat efficiently.
But how many is enough?
An optimal amount of calories to drop below your maintenance to put your body in a calorie deficit is between 10-20%
So with our above example, the woman who has a maintenance of 2148 would ideally look to eat between 1718 and 1933 calories a day.
If she was to eat this for 4 weeks, she would easily lose body fat.
Then when 4 weeks has passed, reestablish what her current weight is and adjust the numbers as we require less calories the slimmer we get.
For example, if she lost 7lb in the first two months, then her maintenance would be 2104 calories a day which would mean her 10-20% defecit would be between 1683 and 1893.
Whatever your maintenance calories are be it male, female, young, old and whatever height don’t ever drop your calories below 20% or you will start to trigger the starvation mode.
Give it 8-12 weeks and you would have dropped a significant amount of weight.
Avoid Fat Storage Mode – When You are Not Eating Enough
As I mentioned above, what you need to also bear in mind is you may need to eat more to lose weight as I mentioned above via the right amount of calories.
If you are someone who skips breakfast, a meal or just tries to live on as little as 1000 calories a day, your body will store fat as it know’s it’s not getting enough fuel for emergencies.
When I first starting helping people, a friend of mine began to eat breakfast and added several hundred calories to their eating per day.
When I went round a few weeks later, they have very noticeably lose weight.
It turned out she lost two dress sizes, simply by adding in breakfast because her body was now operating properly.
Your body needs fuel, even if you are sitting on the sofa doing nothing so give it what it needs and don’t restrict it.
But I am Always Hungry – What do I do?
As I have mentioned, a huge mistake people make when looking to lose weight is not eat enough.
They may also eat the wrong types of food which gets digested very quickly, high in calories and leaves them hungry again very soon after.
A bad example is macarni cheese with garlic bread, tastes wonderful but to many carbs are what we have around our mid section.
Look to have a source of protein in every single meal as protein helps to fill you up more, plus helps keep important muscle when you are in a calorie defecit. If you drop your protein to low, your body can start to use muscle as fuel instead of using just fat, so you can start to look gaunt.
This can be anything from chicken, turkey, tuna, salmon, cottage cheese to tofu if you are vegetarian.
Most of you would probably know that anyway, which is great but many do not realise protein is fantastic because your body needs it as building blocks to keep you healthy but also! it fills you up easier and longer than carbs, the prime culprit being sugar.
When was the last time you had something like say a jam sandwich and still hungry half an hour later? A chicken and lettuce sandwich is so much better for you.
Get your chicken breasts from the local butcher to, it’s much better quality and cheaper to.
I live on chicken breasts from my butcher, they are huge! because they are from decent chickens and not watered down like some supermarket’s do.
Supermarkets generally have much smaller breasts, lower quality and filled with water.
So with protein, it takes much much longer to digest. It actually takes your body more calories to digest the protein to, bonus eh!
When you eat sugar, the calories skyrocket very easily and so you end up eating more calories than you think you are. Many type’s of food are pumped with sugar, hidden sugar that you do not know is there unless you read the nutrition label on the back.
A good rule of thumb is to limit any food, that when you read the ingredients sugar is within the top three ingredients.
What you need to remember is when you see something advertised as Fat Free, either avoid it or think about whether it’s healthy or not. It boils down to, sugar is worse for you than fat! Hand’s down.
A good example of fat free food that is good for you, is fat free cottage cheese or greek yogurt. If you find items that say fat free but have been given an added flavour, that flavour is usually added via sugar.
There are very fat types of food that are advertised as fat free that are what they say they are.
Take yogurt as an example, normal yogurt’s can be advertised as far free but have 10-15 grams of sugar added to give it flavour.
Do they tell you this? nope! ( I will explain shortly why it’s an awful sight worse for you than fat)
The whole diet industry tells you to avoid anything along the lines of chocolate, cake and biscuits.
Yup, that is true but it is how your body reacts to these that can shed more light on how to lose weight, than just avoiding them and not seeing the bigger picture.
People generally know to avoid them because they are fattening. However, do you know why they are fattening (it’s not just because they contain fat).It’s the sugar that I have already mentioned.
We have all been fooled into believing that fat makes us fat, but it does not make us fat anymore than eating to many carbs, protein or anything in abundance which goes over the calories per day.
What companies do to food when it is advertised as Fat Free, is replace the fat with sugar which is actually worse for you.
This is because the body release insulin to reduce the sugar in your system, which at the same promote’s fat storage. So when you are looking to lose body fat, having a higher than normal level of blood sugar, reduces the success you will have burning off bodyfat.
Cut out the processed sugar and you will notice a hell of a difference quicker than going on a low fat diet.
Step 3. Exercise
Weight Training (For both men AND woman)
Most people don’t realise, you can lose all the weight you want with a the combination of a calorie defecit and weight training.
Why slog it out on a treadmill for 40 minute’s when eating 400 calorie less doe’s the same thing?
Then use weight training to burn a couple hundred more and keep your metabolsim up.
However, most of us do prefer to do some form of cardio as we feel the fat is burning off more due to swearing.
Cardio is also beneficial for overall cardiovascular health.
The two main issues that rise here is women thinking either or both of the following –
1. Weight Training is just for guys
2. If you weight train I will bulk up
Both are completely wrong and every single female client my brother has spoken to in his Personal Training career has had the Ah Ha! Moment once he has explained it to them.
Men AND women weight training is a superb way to burn calories and burn body fat which leads to burning stomach fat.
Long story short, lifting some weights tears the micro fibres that makes up muscles.
They need to repair, so where do you think muscles get that energy to do so? – Bodyfat!
Contrary to what many women think, when guys see women weight training in the gym, they have the utter most respect for them as they know themselves what the benefits that weight training brings.
When was the last time Weight Watchers or the awful weight loss tv programs told you to do that? Pretty much never.
If they do mention it then don’t tell you why, if they did as I mentioned then the diet industy wouldn’t make so much money out of people who don’t understand why.
They just talk about your BMI, Low fat diet, exercise 3-5 a week.. blah blah blah which is old news.
You need to remember that our bodies are made up from water, bone and muscle so when we exercise via cardio we can actually loose some muscle.
This is why it is important to eat enough protein each day, to keep full but also to keep our muscle.
How many times have you seen someone be on a diet and become gaunt looking? Think back and see if you can think of any.
They may look slim but their face, neck, arms and legs can become untoned which means they have not actually lose all their weight via fat loss, but muscle loss to.
Perform some weight training exercises and you can easily keep your muscle but also gain some to and have a very sexy toned look and be the envy of your friends.
As the phrase goes – “if you don’t use it, you lose it”
Men would need to weight train for a long time before they looked like Arnie, with spot on diet like actual body builders do.
For us mere mortals both men and women can both do themselves wonders by integrating some weight training into their exercise routine.
Women who do this, feel their confidence grow pretty much overnight and in just a few weeks see a difference in their body shape but you will NOT bulk up like guys do.
So remember, women of any age do not have enough testosterone in their bodies to have biceps like men do and even then, men can take months to get there.
The benefit of weight training is that you burn calories as your muscles repair over the next 2-3 days.
Whereas old school slow cardio, you can stop burning additional calories within the hour or getting off that treadmill. Don’t believe me?
Have a read of this – http://www.leanitup.com/why-you-need-to-lift-weights-women-too/
You may not like the idea at the moment, but you really do love to .. love it as you see changes.
So I know many of you maybe thinking, I really don’t want to do it but again, believe me it makes a hell of a difference when done right when loosing weight but many people do it wrong.
Many people join the gym, slog it out and lose a few lb then give up or do the same routine every time and get nowhere fast.
Learn how it’s supposed to be done, and you will feel the complete difference, see a difference in such a short period of time and best of all.. people will SEE a difference in you .. so read on..
How to Exercise Properly and Feel the Benefit To!
Exercise per week boils down to 3 rules for men and women! which may come as a shock to many women reading this.
- Weight Training 2-3 times a week
- Cardio 2-3 times a week for 20-25 minutes
What most people do not realise is that you can lose all the weight you need with a calorie defecit and weight training.
Use cardio as a tool to burn some extra calories, you don’t need to reply on it day in day out. Nope.
Now I can hear most women reading this.. oh no.. I can’t do weights, that’s just for men and I will bulk up.
That’s a pile of kitten crap so keep reading! If you have time and exercise 3-5 times a week, you can easily burn 200-500 calories off per session when done right with even more calories over the next couple of days even if you are not in the gym.
Over a few weeks, this add’s up but so many do not keep up with it. If you find motivation a issue, classes like circuit training and boxfit are good to get going.
You will lose weight but as you get good at cardio, you will find it stagnates. Which is where you learn how to do it properly whereas everyone else is wondering why they can’t lose bodyfat.
The better way.. So does 1-3 times a week of cardio sound better? 20-25 minutes a time instead of 40 minutes or an hours class?
This is where you want to look at HIIT which stands for High Intersity Interval Training.
All it consists of is taking a cardio exercise, and slogging it out as hard as you can for a short period of time. Then rest, before you go again. Repeat this 10-15 times and you get the following benefits –
- It’s damn quick to do – 5 minute warmup
- 15-20 mins max of interval cardio instead of 30-60 minutes of slow steady boring cardio
- 5 minute warmdown
- It gets the heart rate up and burns fat very efficiently
- You burn fat for hours, if not a day or so later and that’s just doing cardio right.
Bear in mind, your leg muscles as a example, will be pushed harder so you will find you become toned up more, and burn more calories as your muscles tone up. You can do this in the gym on the cross trainer but even better is a bike with the best way by far is the rowing machine!
- 2 minute warmup
- 20 seconds full pelt
- 40 seconds rest
- Repeat this 10 times – Sound easy? give it a go.. 😉
If you don’t want to do this in a gym, run down your road for 20 seconds, turn around and jog back, then sprint again. So you now know what most people are doing wrong in the gym – I will write a seperate article on interval training on this site. So here is the even more vital part for anyone male or female, who wants to shed bodyfat –
Weight / Fat loss doesn’t need to be complicated –
Once you have reduced the sugar you eat , your body will release fat alot easier.
Here are the steps for weight loss, no fad diets, no misguided rules the diet industry tries to con you with for money.
This following section is so SO important. Read this and you will be lightyears ahead from most of the people in the UK looking to lose weight.
To keep your current body weight, you need a certain amount of calories. Take for example, someone who is 5ft 4 and weights 13 stone.
They require 2104 calories a day to KEEP to the same weight. Use use a online calculator like the one here which is spot on.
So, to lose weight the best way is to reduce the calories you eat by 15-20% and No More.
So this person would need between 1600 and 1788 calories a day
So many people skip meals, cut their calories to low and the body stops losing fat as it think… Yikes.. not enough calories, I need to store fat incase I’m ill, need to get some fuel in an emergency.. you get my point.
By reducing your calories by 15-20% your body continue’s to lose body fat per day. So over a week the person above who is 13stone will on average lose 1lb a week.
Now I have so many people, friends and people on who say.. oh.. I only lost 1lb this week.
a bag of suger weights 2.2lb so in a fortnight, you have lost the weight of a bag of sugar which is alot!
Give it 3-5 weeks and say you have lost 5lb, sound alot? maybe you think yes, maybe you think no
5lb is the weight of a house brick!!! now thats heavy
You may not see it come off your body , but it’s coming off. It comes off from all around your body, so overtime your stomach, bum and whatever place you want it to come off… it will come off.
Give the below process 8-12 weeks and you will see.
I use these digital scales – Salter 9141 Scales as I prefer to read a reading rather than a needle.
Now here is the process and as long as you are in a calorific defecit , you will lose weight. Addin weight training and you can easily double it as weight training produces a calorie burn for several days after.
Now if everyone did the below, diet companies would lose money so… ha to them lol
The Process –
The Over rule though is – You need to be in a calorie deficit. When you are, your body takes body fat to make up for the calories it needs.
If you already eat ok, and goto the gym.. get that cardio changed and weight training in. Do it
Lastly, be patient. Take self photos every 2 weeks and over 12 weeks you will see an amazing difference
If you don’t know me, just to prove all of this works, here is a photo of me now and what I looked like in from Feb 2012 after losing 4lb away off 3 stone.
So get off that sofa and don’t look back
I would love to hear your feedback on my article, or what else I can include on this website.
Follow the above advice and you can easily lose a stone in weight, or as many as you need to until you are happy.
Any questions, please feel free to get in touch.
Find more information on my Facebook Page – https://www.facebook.com/Simplygetfit
Now you know how to lose weight the right way… Get going and never look back