If you want to lose a stone in weight then you really must be in calorie deficit. That is, you must burn more calories each day than you consume through your food.
But there are various ways to increase your calorie deficit.
How to achieve calorie deficit if you want to lose a stone
The most obvious way of achieving calorie deficit is to cut your calorie consumption. Or put another way, reduce your calorie intake to lose weight.
The average woman requires 2000 calories per day to sustain all her bodily and physical needs. The actual depends on many factors, such as age, height, weight, activity level, plus many others, but an average figure of 2000 calories per day is accurate enough, and gives you something to work with.
It is very similar for men, but slightly higher at 2500 calories per day.
If you consume less than these average daily requirements then you will be in deficit and will lose weight. In 1 pound of human fat that are 3500 calories of energy, so a daily calorie deficit of 500 calories below the average requirements stated above then you will lose around 1 pound per week.
But cutting your calories by 500 calories per day should be the maximum you cut back. Definitely no more than 700. This is because you will be depriving your body of much needed nutrients if you do, like vitamins and minerals.
Another way to increase your calorie deficit is to increase your NEAT, or non-exercise activity thermogenesis. This is just a geeky scientific way of saying get off your butt and burn a load more calories. A lot of research has been carried out in recent years into NEAT, and it has shown that simply moving around, without specifically exercising, can burn up to several hundred extra calories per day. This is really handy to know, as the bigger your calorie deficit the quicker the weight loss!
Try taking the stairs more instead of the elevator, or jump off the bus a stop of two earlier. Instead of sitting down whilst chatting on the phone, stand up and pace around the room. There are loads of ways. Get creative.
The final method to increase deficit is to exercise. If you really want to lose a stone fast then there is no escaping exercise. Exercise is the key to maximizing your calorie deficit. See how to burn 1000 calories every training session to see how to boost your deficit through the roof.