When it comes to weight loss, whether you want to lose half a stone or five stone, you have to be in calorie deficit. Maintaining a consistent daily deficit is the only way to burn off your excess fat.
This means that each day you should consume less calories than your body requires, so that to make up the difference your body has to eat in to your fat reserves.
Each day you will lose a little fat, and you will continue like this until you reach your ideal weight.
But how do you ensure that you are in calorie deficit?
Three ways to calorie deficit to help you lose half a stone
The obvious one which everyone looks to is to reduce calorie intake to lose weight. Cut out the junk food, reduce your starchy carbohydrates like bread, pizzas, pastas, potatoes, etc.
As there are 3500 calories in a pound of human fat, a daily calorie deficit of only 500 calories will lead to a 1 pound per week weight loss.
You shouldn’t cut your calories by more than this, as you will be starving your body of nutrients, such as all your vitamins and minerals that you require to maintain a healthy body.
Another method to increase your deficit is to simply be more active. This actually has a special geeky name. Non-exercise activity thermogenesis.
It basically means that if you just keep moving around, without specifically exercising, you will burn a load of calories. Much more than if you were just sitting down.
For example, instead of sitting down whilst on the phone, get up and move around the room. This could be several hours a week of moving around which you wouldn’t normal do. Loads of extra calories burnt off!
Or take the stairs at work or whilst out shopping instead of the elevator. Or jump off the bus a stop or two earlier. Get creative with your calorie burning.
And finally there is good old exercise. A brisk hour’s walk can burn up to 400 calories. Just think how quickly your deficit could build up if you were only to do this 3 to 4 times per week!
But if you were to do more strenuous exercise, that is when you really burn off the fat! Performing vigorous exercise will burn loads of extra calories, and the greater your calorie deficit the quicker the weight loss.
See how to burn 1000 calories every training session to maximise your calorie deficit.
If you can follow the simple rules of deficit above, you will lose half a stone in no time at all.