how can i lose 2 stones in a year whats the best diet tips etc??

Answer 1

Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Two stones in a year Is achievable, provided you have at least that much to lose. You should check with your doctor, but slow steady weight loss using a sensible regime is the key.
It means lifestyle changes, and that means for life unless you want to regain it.
The answer is simple; you have to eat fewer calories and burn more on a regular basis. There is NO other way.
I am absolutely confident that the collected wisdom on these boards will tell you what constitutes good nutrition, and how to safely increase the amount of activity you do to effect a gradual and permanent weight loss, so I am not about to try to re-invent the wheel.
But just as a general guide, on the calorie INTAKE side;
start by reducing some of the things you know are very densely calorie-laden and yet empty of real nutrition, (like refined foods including biscuits and cakes,) and increase the amount of fresh foods that also contain vitamins, minerals and fibre at much lower calorie cost, like fruit, vegetables and wholegrain cereal.
On the calorie EXPENDITURE side;
Gradually increase the amount of activity you do. That's not necessarily about climbing mountains or running marathons unless that's what you want to do. It's about the small, simple changes like walking more often and further, taking the stairs, dancing, playing with the kids at the park rather than on their PS2, etc.
Sorry I can't offer you a mirtacle "cure" that does not include change.


Good luck

Answer 3

Eat much more fruit, take vitamin pills as directed, eat little and often, avoid excess alcohol, drink plenty of water, take reasonable exercise (not binge exercise - ie. don't run 50 miles then do nothing for a week!), be realistic. Two stone over a year is a long time, so you might get bored. Half a stone a month is possible, but everyone is different.

Answer 4

The time limit that you put is your best ally.

Simply following the simple rules of Physics(Thermodynamics) and without changing your eating habits, within a year you can lose more than two stones.

How???
Drinking every day at least 2 lit of cold water.

The secret is simple.
1 mlt requires 1 cal to differentiate the temperature by 1 deg.
2 lit = 2000 mlt (cold water) in order to come into balance from 5 deg into 36 deg (body temp, difference 31 deg), requires, 72000 cal.
if your daily intake in calories is about 2000-3000 cal(normal ratio), then the rest calories will be from "burning fat".
Of course it helps more, if you reduce chocolates and sugars.
I have tried it and lost within 10 months 28 kgs.

Try it , you have nothing to loose.....:)

Answer 5

Don't eat too many carbs, watch how much junk food and alcohol you take in. Everything else will pretty much sort itself out, but make sure you don't become reliant on any sort of bad foods. If you're eating too many apples you're okay, if you're eating too many crisps you might as well be drinking cooking oil. And pick excercises that you know you will stick to, like exercise cycling in front of the TV, using a hula-hoop, or walking too work. Make sure you do 10,000 steps a day! The best thing to do is go to a gym or a swimming pool, once you're there, you HAVE to exercise. Whereas if you are at home you may get lazy and stop.

Answer 6

Looking at all the other answers and thinking no one has suggested weight watchers or slimming world . I have just lost 1st 3lbs in 11 weeks with the help and support of my w.watchers class where you can have a good laugh as well with the other people. Lots of men go as well so if you have a partner that needs help ,go together and you will easily loose 2st in a year .Good luck

Answer 7

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Answer 8

Follow the doctors orders. Cranberry Juice and or tablets can be a huge asset as well. They make meds for that these days also.

Answer 9

Eat more carbohydrate, not less. Then you'll feel full up and not snack. Make sure you do a load of excersize and eat greek youghurt and fruit for puddings, it's tastey and healthy!

Answer 10

how many pounds does a stone weigh? i know this is an english measurement and have heard others use is but am not sure what it equals.