How to Lose a Stone in a Month: Safe & Effective Tips

Losing a stone in a month is an ambitious goal, and while it is possible for some people, it requires dedication, structure, and a balanced approach. More importantly, it must be done safely to protect your long-term health. At Clockhouse Pharmacy in Romford, we support patients looking to lose weight in a sustainable and healthy way, offering professional guidance and a range of effective weight management services.

In this blog, we explore practical strategies for those wondering how to lose a stone in a month, the lifestyle changes that make the biggest difference, and when to seek professional support.

Is It Safe to Lose a Stone in a Month?

Before starting any weight loss plan, it’s important to understand whether your target is realistic. A stone equals 14 pounds (around 6.3 kg). Healthy, sustainable weight loss is typically 1–2 pounds per week, although people with a higher starting weight may experience faster progress in the first few weeks.

Losing a stone in a month is at the upper end of what might be achievable and may not be appropriate for everyone. Always consult a healthcare professional before making significant lifestyle changes, especially if you have pre-existing medical conditions.  Book a consultation with us to speak to our experienced team.

How to Lose a Stone in a Month: Essential Tips

To lose weight effectively, your approach should include a combination of diet, activity, and behaviour changes. Here are some practical steps to help you get started.

1. Create a Calorie Deficit

Weight loss occurs when you burn more calories than you consume. This doesn’t mean drastically restricting food, but instead making smart choices that reduce overall intake.

—> Swap high-calorie foods for lean proteins, vegetables, and whole grains.

—> Avoid sugary drinks and high-fat snacks.

—> Try using a calorie-tracking app to stay aware of your daily intake.

A moderate calorie deficit combined with increased activity levels can help you lose weight steadily and safely.

2. Prioritise High-Protein Meals

Protein helps keep you fuller for longer, reduces cravings, and maintains muscle mass during weight loss. Good protein sources include:

—> Chicken, turkey, or lean beef

—> Eggs

—> Beans, lentils, and chickpeas

—> Fish such as salmon or tuna

Try to include protein in every meal to support your progress.

3. Increase Your Daily Activity

You don’t need to spend hours in the gym to see results. Regular daily movement can make a significant difference.

—> Walk 8,000–10,000 steps per day.

—> Add strength training 2–3 times per week to build lean muscle.

—> Incorporate short bursts of high-intensity exercise to boost calorie burn.

Consistency is more important than intensity — find activities you enjoy and stick to them.

4. Stay Hydrated

Many people mistake thirst for hunger. Drinking water regularly throughout the day can prevent overeating and support your metabolism.

—> Aim for 1.5–2 litres of water daily.

—> Start the day with a large glass of water.

—> Choose water over fizzy drinks or juices.

5. Reduce Processed Foods

Processed foods often contain high levels of sugar, unhealthy fats, and salt — all of which can slow your progress.

—> Cook meals from scratch when possible.

—> Choose whole, unprocessed foods such as vegetables, fruits, and nuts.

—> Read food labels to understand what you’re eating.

6. Improve Your Sleep Routine

Poor sleep can disrupt hunger hormones, increase cravings, and lower your motivation to stay active.

—> Aim for 7–9 hours of sleep per night.

—> Avoid screens for at least an hour before bed.

—> Keep a regular bedtime routine.

7. Manage Stress Effectively

High stress levels can lead to emotional eating and increased cortisol, which may make weight loss more difficult.

—> Try daily relaxation practices such as deep breathing or mindfulness.

—> Stay active to improve mood and reduce tension.

—> Seek support if stress becomes overwhelming.

Professional Weight Loss Support

For some people, lifestyle changes alone may not be enough to reach their goals. At Clockhouse Pharmacy in Romford, we offer a range of weight management services, including consultations and access to prescription weight loss treatments for eligible patients.

These medications can help reduce appetite, improve satiety, and support consistent weight loss when combined with diet and exercise.  If you would like to explore your treatment options, contact our friendly team today for expert guidance.

How We Can Help

—> Personalised weight loss advice

—> Support with nutrition, activity, and lifestyle changes

—> Guidance on prescription weight loss treatments

—> Ongoing monitoring to help you stay on track

Book Your Weight Management Consultation

Anyone wanting to lose a stone in a month can benefit from expert support to ensure a safer and more manageable experience. The team at Clockhouse Pharmacy in Romford is here to help you get started with expert advice tailored to your needs.

Book now to arrange your consultation and take the next step towards a healthier lifestyle.

This blog was written on behalf of Clockhouse Pharmacy by Pharmacy Mentor.