Before I delve into my 3 most effective methods of weight loss, I want to preface that this is my experience and may or may not work for other people.
Each person has different bodily functions, unique metabolisms, exercising abilities, and lifestyles and so different results will be obtained.
I also want to note that if you are someone that can get triggered by topics about weight loss such as calorie deficits and exercise, please don’t read this article as such topics will be discussed.
This article, therefore, will discuss my weight loss journey with the aim of helping others to learn how to lose a stone safely and gradually.
How To Lose a Stone Safety: How Weight Loss Works
If you’re someone who would like to know how to lose a stone, knowing how weight loss works will prove beneficial.
To lose weight, you have to be in a calorie deficit. This essentially means burning more calories than you’re consuming.
Now, a lot of people (myself included when I began my weight loss journey) thought that I had to burn 1,500 calories in the gym in order to lose weight.
When I look back on this mentality, I genuinely laugh as to burn 1,500 calories in one session would be incredibly knackering and take about 3-hours to do.
This is where learning about basal metabolic rate (BMR) is so important.
Your BMR refers to the number of calories your body uses by functioning at a basic level. Such functions include:
- Digestive system
- Protein synthesis
- Cell production… just to name a few
My BMR is 1,363 calories per day.
This means that if I lay down all day and didn’t do anything, I would need 1,363 calories to maintain my weight.
My BMR based on the exercise that I do is approximately 2,100.
With this in mind, I will consume around 1,600 a day by exercising and going for a walk which will make me lose around 1 lb per week.
There are various BMR calculators online. Follow this link to access the calculator that I use and have found to be reliable.
So, if you’d like to learn how to lose a stone safely, calculating your BMR is imperative. You need to know how many calories you should be consuming to lose weight as too many could hinder weight loss effects.
Exercise also contributes to weight loss. Here are my top 3 most effective exercise methods that have helped me to lose a stone and a half.
How to Lose a Stone Safely: Exercise Methods
#1 –Low-Intensity Steady State
According to Heathline, low-intensity steady state (LISS) is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous period.
You may have heard about Lauren Giraldo who made a TikTok discussing her weight loss journey through her method termed ‘12-3-30’.
- 12% incline on a treadmill
I started off doing this for 4-5 days per week and it burned approximately 300 calories per session.
Once my fitness started to improve, I’ve moved the speed and duration up.
I now do 12% incline, 7kph (4.35mph) for 40-minutes which burns approximately 530 calories per session.
To lose 1lb per week, I need to be in a 500 calorie deficit per day and so 530 per day gives me a little bit of wiggle room for an extra treat or two!
If you want to learn how to lose a stone safely, this is one of the most effective ways to do it.
You don’t even feel as though you’re working that hard, yet seeing huge results.
- Minimal equipment
- Just 30-minutes
- Low impact
- Suitable for beginners
- Can increase the difficulty easily
- I lose 530 calories each 1 session!
- You need access to a treadmill
- High risk of plateau, hence my increased speed and duration
- Only improves endurance and fitness, not strength
Ultimately, in my experience, low-intensity steady state is a really effective way to lose weight and a method I’d definitely recommend for others who want to learn how to lose a stone safely.
#2 – The Shreddy App
The Shreddy app is a platform that I used that helped contribute towards my weight loss journey.
The Shreddy app is a health and exercise app by Grace Beverley.
As well as the app, she is the founder of fitness apparel and accessory brand, TALA, both of which have been a great success in the past few years.
I primarily used the app during the first Covid-19 lockdown and helped me to lose a stone in 2 months. I achieved this by making more mindful choices with food but still having treats and alcohol.
The app gives user’s the option to select different guides. These include:
- Tone Up Guide
- Weight Loss Guide
- Home Guide
- Gym Guide
There are also a series of ‘Get Shreddy’ challenges that typically last around 8-weeks. Users document their journey with other challengers to create a sense of community.
Challengers are in for the chance to win a prize (selected by Grace) which functions as a further incentive for users to work harder towards their goals.
Grae Beverley also has a range of equipment for sale on the app such as Shreddy resistance bands, dumbbells, protein powders, and supplements to enhance the overall experience.
The Shreddy App is yet another great way to lose weight. Subscriptions are £9.99 per month which, when compared with gym memberships, is pretty good going in my opinion!
- Minimal equipment
- Each day of the week trains a new muscle group
- Can personalise it for beginners – more advanced
- Equipment / no equipment options
- Extra workout options
- Gets more difficult over time to prevent plateauing
- Have to use your phone which can be distracting
- Sometimes the app crashes
10k Steps a Day
Aiming for 10k steps each day is another great way to lose weight and is something that worked particularly well for me.
I’m currently a freelance writer and blogger and so enjoy taking myself off on walks to break up the day.
To achieve 10k steps, I’d usually have to walk for about 1.5-2 hours, yet this isn’t feasible on each day if there are plans involved or it’s just a particularly busy workday.
However, I’d always try to get out for a walk and get around 7k steps in.
According to VeryWellFit, for my weight, I lose approximately 380 calories when I walk for 10k steps.
I think that this is pretty good going and can help to near a calorie deficit for the day.
If you want to get your 10k steps in each day, consider doing the following. I found doing these to be particularly useful for boosting my daily step count.
- Taking the long route to errands
- Have parcels be delivered to click & collect locations
- Booking appointments in neighbouring towns (e.g. hair, nails, lashes)
- Use a walk as an opportunity to catch up with family on the phone
- Do laptop work at a cafe away from home
With that, you may be wondering “how far is 10k steps in miles?”
10k steps equates to 5-miles or just over 8 km.
Ultimately, 10k steps a day is a fantastic way to burn some extra calories without too much effort.
- No equipment
- Gets you out of the house
- Can explore new areas
- Can listen to new music, podcasts, audiobooks
- Can get monotonous