How to Lose a Stone in a Month – I Lost 1 Stone & 3lbs in 4 Weeks

Lose a Stone in a Month

In the past 4 weeks I have managed to lose 1 stone and 3lbs. That’s a stone lost in a month. No eating grass and fruit, just simply restricting my daily calorie intake and exercising.

Losing 1 stone, or even just losing weight generally, is really quite easy once you have decided you are going to do it, and then set your mind to it. Last month I decided I would see how much weight I could lose in a month and I kept a daily diary of it, and below you’ll see all of that.

I didn’t go to the gym, I simply followed my exercises to do at home post. And I mainly ate ready meals because I like to know exact calories consumed. I’m anal with things like that.

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First, the stipulations!

I set myself a target of eating around 1,000 calories a day, which may sound very low and it is but I work from home and sit on my ass most of the time so I don’t need as much as other people.

I will be exercising at least 5 days a week (Mon-Fri) so if and when I want to I can have an extra meal or snack. Every week day would contain stair sprints and on Monday, Wednesday and Friday I would do an additional workout in the form of kettlebell circuits. Easy enough.

No bread, energy drinks or other fizzy drinks except Pepsi Max or Diet Pepsi.

NOTE: I kept a note of calories consumed and exercise done over the 4 weeks, which you can see below. It’s quite boring, and you’ll notice I ate mostly the same foods all of the time. That’s how I am with things, I have to do things a certain way. All I cared about was losing weight.

Losing Weight – Week 1

Okay, this is it, the start of my weight loss journey. I fully expect to lose the most weight in the first week, because your body gets rid of a lot of water weight and other crap.

Monday 19th

I didn’t have any breakfast today, I wanted to start with a really light day just to rid my body of all of the walk-around weight you get from stuffing your face. At midday I did 250 stair sprints, which is the most I have ever done, just to sprint out of the gates in beast mode.

I then had Salmon & Veggies for lunch, which is one of my favourite things to eat after exercising. Vegetable-wise, I usually always have Beetroot, Green Beans, Broccoli and Baby Carrots. I’ll usually rub some garlic into my Salmon, and I always steam everything.

I snacked on a tin of Sardines in Spicy Tomato Sauce by John West (204 calories). And for dinner I had Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories).

I didn’t do any kettlebells today as my legs were so sore from the stair sprinting.

Total Activity Today: 80 Minutes / Total Calories Today: Under 1,000

Tuesday 20th

This morning I had a Oat So Simple Original Porridge Pot by Quaker Oats (187 calories) for breakfast which was really nice. They have quite a bit of sugar in them, but I’ll live.

For lunch I had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) before I did 30 minutes of stair sprints. And you’ll never guess what, I had that same meal again for my dinner later on. Mix it up a bit Marty. I can’t help it, I’m naturally boring. Haha.

Total Activity Today: 30 Minutes / Total Calories Today: 905

Wednesday 21st

Today I had the Oat So Simple Original Porridge Pot by Quaker Oats (187 calories) for breakfast. I allowed my stomach to settle for 2 hours and then did 100 stair sprints. I then had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) for lunch. Yummy!

I played Pool (pocket billiards) for 2 hours after lunch, I’m not sure how many calories that burns but it’s constant walking, bending and hitting balls with a cue so it’s a little extra burn.

Then kettlebells. I did 4 circuits using the 20kg and 10kg bells with 12 reps of each exercise except in the final round where I upped it to 20 reps to finish strong and make sure I was worn out. I then had the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories).

Later on I had a treat whilst I was watching Ronnie O’Sullivan play in the Snooker Grand Prix. I had a Crunch Chocolate Bar by Nestle (513 calories). Easily burnt that off exercising.

Total Activity Today: 60 Minutes / Total Calories Today: 1,430

Thursday 22nd

I’ve been a bit silly today, I need a little telling off.

I didn’t have breakfast this morning, and I didn’t have lunch either. I got my haircut at 9AM so it messed me up a bit. I went out to play Pool again, just for an hour today, and ate the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories) when I got home at 3PM.

An hour later I did 30 minutes of stair sprinting. I should have waited a bit longer after eating as it was quite a struggle, but I pushed through and won’t make that mistake again.

I snacked on a tin of Tuna In Tomato & Herb Dressing by Weight Watchers (79 calories).

Before bed I had a Cherry Muller Rice Yoghurt (200 calories).

Total Activity Today: 30 Minutes / Total Calories Today: 650

Friday 23rd

I started the day more sensibly today and made sure I had breakfast. I had the Oat So Simple Original Porridge Pot by Quaker Oats (187 calories) again. It’s yummy.

I went to play Pool again today, for two hours. Once back I did 30 minutes of stair sprints and ate the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories) right after. After a couple of hours I did 30 minutes of kettlebells and decided today was my treat day.

I had Chicken Jalfrezi by Waitrose (468 calories) without rice, which was delicious.

For dessert I had a Morello Cherry & Almond Tart by Unearthed (306 calories). If you’ve not had one of those I highly recommend you give them a try from Ocado. Absolutely delicious.

Before bed I had a small tray of Vege Sushi by Tanpopo (249 calories). They’re sooo nice!

My body entered the state of ketosis today. I knew as soon as I woke up because the tiredness, fatigue and constant hunger I’d had all week disappeared. Just to make sure I tested my urine with a ketone test strip and that confirmed it. The fat will start falling off now.

Total Activity Today: 60 Minutes / Total Calories Today: 1,581

Saturday 24th

Today I had a small bowl of fruit for breakfast with my kids, I posted a picture on Instagram. We had half a banana with a handful of blueberries, raspberries and strawberries.

For lunch Poppy told me I should have my Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) and so of course I did. She knows I love those. Her and Marty had chicken, I was dying to grab some from their plates and ram it into my gob but I stayed strong haha.

For dinner I had some Salmon & Avocado Rolls by Tanpopo (329 calories). So nice!

The final thing I had today was a naughty Cadbury Creme Egg (177 calories) when I got back from the cinema where I saw Black Panther, which is pretty good (and kooky) by the way.

I didn’t do any exercise today, weekends are for resting.

Total Activity Today: 0 Minutes / Total Calories Today: 865 (excluding fruit)

Sunday 25th

Today I started my day right with an Oat So Simple Original Porridge Pot by Quaker Oats (187 calories). I took my kids to Crosby Beach and on the way back I took them to McDonald’s to get them Happy Meals. That was a struggle. I wanted a double cheeseburger so badly. Haha.

I fought the urge anyway and quickly had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) while the kids had their McDonald’s. I’m staying on track.

I had a Strawberry Muller Rice Yoghurt (191 calories) with my kids before they went home.

It’s my first weigh-in tomorrow morning. Let’s see how my first week has gone then.

Total Activity Today: 0 Minutes / Total Calories Today: 737

Week 1 Weigh-in – How Much Have I Lost?

This first week couldn’t have gone any better, as suspected. I lost a total of 7lbs which is amazing to see on the scales even though I know a lot of it is just water weight and stuff.

Weight Lost: 7lbs

Losing Weight – Week 2

I couldn’t really have hoped for a much better start for week 1 really, could I? I know not all of it is fat, maybe 3 – 4 pounds of it is fat and the rest is water and other crap from my body. Either way, pretty epic. I expect a smaller loss in week 2 but still a good one, but if it’s too much I’ll increase my intake for week 3.

Monday 26th

So today I started my second week with the Oat So Simple Original Porridge Pot by Quaker Oats (187 calories) for breakfast before heading out to play some Pool for 2 hours. I’d love to know how many calories that burns. When I got home I did 30 minutes of stair sprints before having the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) for lunch.

After a couple of hours rest I did 30 minutes of kettlebell circuits before having Salmon & Veggies (maybe 400 calories) for my dinner. And that’s another day in the books. I feel good.

Total Activity Today: 60 Minutes / Total Calories Today: 946

Tuesday 27th

I wasn’t feeling in the mood for porridge this morning so I decided to have a Strawberry Muller Rice Yoghurt (191 calories) instead. For lunch, the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) and then I did stair sprints for 30 minutes.

For dinner I had the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories).

Total Activity Today: 30 Minutes / Total Calories Today: 921

Wednesday 28th

Today I had the Vege Sushi by Tanpopo (249 calories) for my breakfast. So yummy, I could eat them all day long. I’ve noticed that my stomach has now shrunk a lot and things that would never fill me up before are now making me feel like I’m going to explode which is great.

After 2 hours of Pool I did 30 minutes of stair sprints before enjoying my usual Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) for lunch.

A few hours later I did 30 minutes of kettlebell circuits and snacked on Tuna Mayo Sushi Bites by Tanpopo (157 calories). I’m really enjoying the sushi products by Tanpopo. I get them from Ocado with my weekly shop and so far I love their Tuno Mayo Sushi Bites,Salmon & Avocado Rolls and Vege Sushi. They’re all delicious, I’m going to have some for breakfast tomorrow again.

Total Activity Today: 60 Minutes / Total Calories Today: 765

Thursday 1st

Ooh, a new month, how exciting. And the weight loss journey continues!

This morning I had an Oat So Simple Summer Berries Porridge Pot by Quaker Oats (217 calories), and after 2 hours of Pool (yes, again haha) I was feeling naughty so I had my Morello Cherry & Almond Tart by Unearthed (306 calories) that was for tomorrow (oops) as well as a Cadbury Creme Egg (177 calories). It’s not too bad given how much exercise I’m doing right now.

In the evening before the Snooker on Eurosport I had my usual Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) for dinner. It’s so convenient and tasty.

Total Activity Today: 30 Minutes / Total Calories Today: 1,059

Friday 2nd

Oh boy, today was a bad day. A really, really bad day.

It was my son’s birthday today so I ended up having cake (multiple slices) as well as a roast dinner and this was after having my usual lunch. I don’t even want to think about how many calories I had, but it was a nice day and I enjoyed the treat. But now it’s back to the weight loss!

Total Activity Today: 0 Minutes / Total Calories Today: off the scale

Saturday 3rd

I didn’t have any breakfast this morning as I was feeling a little guilty about consuming so much cake yesterday. For lunch I had Chicken Jalfrezi by Waitrose (468 calories) with Pilau Rice also by Waitrose (100 calories). After that just two Cadbury Creme Eggs (354 calories).

Total Activity Today: 0 Minutes / Total Calories Today: 922

Sunday 4th

Today I again had no breakfast, but at lunch I got my kids Happy Meals from McDonald’s so I had a naughty Cheeseburger (300 calories) and just 4 Cadbury Creme Eggs up until bedtime.

A pretty horrendous day, I think you’ll agree. Back to normal tomorrow.

Total Activity Today: 0 Minutes / Total Calories Today: 1,008

Week 2 Weigh-in – How Much Have I Lost?

Another great week is in the books for week 2. I lost a total of 4lbs, which isn’t bad at all considering I had birthday cake and a roast dinner on my son’s birthday. Very happy indeed.

Weight Lost: 11lbs

Losing Weight – Week 3

So I lost 4lbs in my second week, something I can’t really grumble about after going off the rails over the weekend with all of that birthday cake from my son’s birthday, and the stuff that followed. Pretty happy with that, and that’s about the most I should be losing.

Let’s see how week 3 goes. I should hit a stone of weight loss this week.

Monday 5th

I made sure I had some breakfast today, after avoiding it all weekend. I had the Oat So Simple Summer Berries Porridge Pot by Quaker Oats (217 calories), and for lunch the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories). I know, I eat that a lot, right?

Later on I did 30 minutes of stair sprints and 30 minutes of kettlebell circuits before having Thai Sweet Chilli Noodles by Naked Noodle (271 calories). They’re so yummy!

Total Activity Today: 60 Minutes / Total Calories Today: 859

Tuesday 6th

Today I had the Oat So Simple Summer Berries Porridge Pot by Quaker Oats (217 calories) for breakfast. The Thai Sweet Chilli Noodles by Naked Noodle (271 calories) for dinner. And the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories) for dinner.

I’ve just realised that I had exactly the same today as I did yesterday, except in a slightly different order. My life is so tragic. But hey ho, I enjoy them so happy days.

I did 30 minutes of stair sprints today too, of course.

Total Activity Today: 30 Minutes / Total Calories Today: 859

Wednesday 7th

Okay, today was a complete and utter write-off. I took my kids to Mattel Play! Liverpool with their Mum and ended up eating McDonald’s and cake and all sorts of crap. Oh boy. Kill me.

Total Activity Today: 0 Minutes / Total Calories Today: off the scale

Thursday 8th

I’m feeling pretty guilty today about the error of my ways yesterday, haha, but oh well let’s get on with it. Not having any breakfast today because I need to deflate a little after yesterday.

I just had the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories) for lunch. I can’t believe how much I enjoy those. Weight Watchers meals are awesome. For dinner I had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories).

I also did 30 minutes of stair sprints.

Total Activity Today: 30 Minutes / Total Calories Today: 730

Friday 9th

Today I am feeling better about Wednesday after a good, light day yesterday.

I had the Oat So Simple Summer Berries Porridge Pot by Quaker Oats (217 calories) for breakfast

Total Activity Today: 60 Minutes / Total Calories Today: off the scale

Saturday 10th

Oops, I did it again. I had McDonald’s.

Total Activity Today: 0 Minutes / Total Calories Today: off the scale

Sunday 11th

And again. I NEEDED IT AHHH!

Total Activity Today: 0 Minutes / Total Calories Today: off the scale

Week 3 Weigh-in – How Much Have I Lost?

I’m excited. I lost 3lbs in week 3 which means I have now lost a stone in 3 weeks. Pretty epic given the fact that I visited McDonald’s 3 times through the week. How the hell does that work?

Weight Lost: 14lbs (1 stone)

Losing Weight – Week 4

Okay, here we go, I’m in the final week. I’m pretty happy with progress so far. Losing a stone in 3 weeks is nothing to turn your nose up at. It’s a really, really good accomplishment.

Monday 12th

This morning I had the Oat So Simple Original Porridge Pot by Quaker Oats (187 calories) for breakfast. For lunch I had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) and for dinner the Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories).

I was pretty hungry later on so I decided to snack on a Strawberry Muller Rice Yoghurt (191 calories) which isn’t too bad given the amount of exercise I have done today.

I did 30 minutes of stair sprints and 30 minutes of kettlebell circuits.

Total Activity Today: 60 Minutes / Total Calories Today: 1,108

Tuesday 13th

Today I had a Strawberry Muller Rice Yoghurt (191 calories) for my breakfast. I wasn’t really in the mood for porridge. For lunch I had the delicious Thai Sweet Chilli Noodles by Naked Noodle (271 calories). I then did my stair sprints for 30 minutes and had

For dinner I had the Mild Curry Deli Box Noodles by Batchelors (280 calories) followed by another Strawberry Muller Rice Yoghurt (191 calories).

If I continue like today I’m going to turn into noodles. Haha.

Total Activity Today: 30 Minutes / Total Calories Today: 933

Wednesday 14th

So today I decided to do a fast. So I basically consumed zero calories all day, drank lots of water and did my usual 60 minutes of exercise. Stair sprints and kettlebells, of course.

I played Pool for 2 hours in the afternoon so that’s a small extra calorie burn.

Total Activity Today: 60 Minutes / Total Calories Today: 0

Thursday 15th

I had planned to do another fast today, but when I got to 5PM I started getting really bad stomach pains which felt horrible so I decided to gobble up some calories.

I had the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) followed by three Strawberry Muller Rice Yoghurts (191 calories). Not all at once, of course. I had them an hour or so after one-another. I really enjoy Muller Rice, though, I could eat ten at once probably.

I did my 30 minutes of stair sprints before I ate, which was a struggle with no energy.

Total Activity Today: 30 Minutes / Total Calories Today: 932

Friday 16th

My monthly Taffy Mail box arrived today, which is killing me. It’s a monthly subscription box containing lots of american candy. It’s one of my favourite subscription boxes.

I’ve looked inside it so many times, but I just can’t let myself do it. I know I’ll eat the whole box haha. Anyway, so far today I have had a Strawberry Muller Rice Yoghurt (191 calories) for breakfast and Thai Sweet Chilli Noodles by Naked Noodle (271 calories) for my lunch.

I then did my stair sprints and kettlebell circuits for a total of 60 minutes and had my two favourite ready meals from Weight Watchers, the Aromatic Chicken Tikka & Basmati Rice by Weight Watchers (359 calories) and also Red Thai Curry & Sticky Jasmine Rice by Weight Watchers (371 calories). Not at the same time, that would be greedy (even though I could and would). I had a break between them, but I was definitely feeling extra hungry today.

Total Activity Today: 60 Minutes / Total Calories Today: 1,192

Saturday 17th

Today I didn’t have any breakfast or lunch but my kids wanted a Happy Meal from McDonald’s so I got myself a Big Mac meal with Coke Zero. Came in at around 900 calories, I think.

I also had two small pieces of chocolate. That’s about it for today.

Total Activity Today: 0 Minutes / Total Calories Today: 1,000

Sunday 18th

Today I didn’t eat any normal food. I ordered some chocolate from Hotel Chocolat for me and my kids to enjoy with some films so I ate around 1,000 calories in chocolate. And that’s it.

It’s weigh-in day tomorrow. I’m excited.

Total Activity Today: 0 Minutes / Total Calories Today: 1,000

Week 4 Weigh-in – How Much Have I Lost?

Today is the final day of the 4-week weight loss journey. And guess what? I lost another 3lbs. I’m so pleased, that’s a total of 1 stone and 3lbs lost in 1 month. And it’s been quite easy.

Weight Lost: 17lbs

Conclusion

So there we have it, a total of 17lbs, or 1 stone and 3lbs lost in a month.

Was it hard? No, it was actually really easy. And despite only consuming 1,000 calories and below a lot of the days, you can see that they get evened out when I have bad days with McDonald’s or chocolate. I hardly ever felt like I was starving, which is great. I’m really pleased with my result.

I’m going to have a treat Domino’s today (yummy) and then focus on losing another stone. I’m starting to feel so good in myself again which is what it’s all about, really, isn’t it?

How to Lose a Stone in a Month – My Tips

If you’re finding it hard to lose weight. I say try what I did.

Forget about being ‘healthy’ because that’s a pressure in itself that most people can’t match which their busy lives. Get ready meals like I did and manage your intake that way. And exercise. Use my exercises to do at home post, no gym required. No excuses. You’re welcome! 😉

Written by Marty Rogers

I'm a blogger and also founder and director of new businesses Lead Peep and Rankable. I love my two beautiful kids, Poppy and Marty, being a Daddy is the best.

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