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2 Stone Weight Loss: Here’s How To Achieve it

Someone standing on a weighing scale

The Direct Answer

To achieve a 2 stone weight loss sustainably, you need to lose approximately 1 lb of body fat per week. Since 2 stone equals 28 lbs, the process requires a consistent daily calorie deficit of 500 calories over 28 weeks. This duration ensures the weight lost is primarily body fat rather than vital muscle tissue.



Why Most "Quick Fixes" Fail You


You’ve seen the ads: "Lose 2 stone in 8 weeks!" It sounds tempting, but there is a biological reason why those people almost always gain it back (and then some).


In this guide, we aren’t just looking at how to make the number on the scale go down; we’re looking at how to fundamentally change your body composition and your relationship with food.


By the end of this article, you’ll understand the exact math of fat loss, the "1,500-calorie floor" that protects your metabolism, the exact nutritional and training approach I encourage my clients to follow, and a psychological "CBT trick" that can stop a single biscuit from turning into a weekend-long binge.


But first, we need to address one of the biggest misunderstandings in the fitness industry: the difference between "weight" and "fat."



Weight Loss vs. Fat Loss: The Truth About the Scale


When people are looking to achieve a 2 stone weight loss, they usually mean they want to look and feel 2 stone lighter. However, the scale is a blunt instrument and an inaccurate tool for tracking progress. It measures bone, muscle, water, and waste, not just fat.


This means you could lose body fat one week, but due to water retention, constipation, or hormonal factors, see “no progress” on the scale.


Because of this, I encourage my clients to prioritise measurements and aim for a 1–2 cm reduction of the waist per week, on average. This helps protect their mindset when factors outside of body fat influence the number on the scale.


Why 28 Weeks is the Gold Standard:

It might be possible to lose 2 stone of weight in 8 weeks through extreme restriction, but you would be losing a significant amount of water and muscle mass. Muscle is your metabolic engine; it’s what keeps you strong, toned, and burning calories even while you sleep.


Losing 2 stone of body fat in 8 weeks, however, is not possible. This type of loss requires more time, and more patience.


By aiming for 1 lb of body fat loss per week over 28 weeks, you ensure the weight leaving your body is actual adipose tissue (fat), not the muscle that keeps your metabolism firing (Hall et al., 2012).


But how do you ensure the body chooses to burn fat instead of muscle? The secret lies in a specific nutritional "anchor" we will cover in the next section.



The Nutrition Blueprint: Fuelling Your 2 Stone Weight Loss


Nutrition is the primary lever for fat loss. However, most people pull that lever too hard and end up crashing. To lose 2 stone, we need to find your metabolic "sweet spot."


Steps 1 & 2: The Math of the Calorie Deficit:

First, you must identify your Total Daily Energy Expenditure (TDEE). Your TDEE is the amount of calories your body burns each day to maintain your current levels of body fat. Eat less than this, and your body taps into fat storage. Eat more, and the body “holds” onto the surplus in the form of fat.


(In the “Resources” section at the end of this article, I have attached a helpful tool that will calculate your TDEE for you.)


Once you have that number, you subtract 500 calories.


  • The Math: If your TDEE is 2,250, for example, your daily calorie target would be 1,750.

  • The "1,500 Floor" VIP Rule: If your math puts you below 1,500 calories, stop. Research on metabolic adaptation shows that chronic low-calorie intake can lead to "adaptive thermogenesis," where the body may aggressively slow its burn rate to survive (Müller et al., 2015). If you hit this floor, we don’t eat less; we move more.


Step 3: The Protein Priority:

To protect that muscle we talked about earlier, protein is non-negotiable. Aim for approximately 1.2g to 1.8g of protein per kg of body weight. For example, if you weigh 80kg, you would aim for 96 - 144g of protein each day.


High-protein diets have been shown to increase satiety (fullness) and the "Thermic Effect of Food," meaning you burn more calories just by digesting your meals (Leidy et al., 2015).


Step 4: Carbs & Fats:

For clients on my 12 Week Online Personal Training Programme, once I calculate their calorie and protein targets, I encourage them to be flexible with carbs and fats. As long as you prioritise your protein and your selection of carbs and/or fats don't bring you above your calorie target, the process becomes much more flexible, enjoyable and sustainable.


Having the right calorie number is one thing, but what happens when life gets stressful and your brain starts screaming for comfort food?


That’s where the "Math" ends and the "Mindset" begins.



The Mindset: Using CBT To Help You Lose 2 Stone


You can have the "perfect" meal plan, but if your mindset isn't addressed, a 2 stone weight loss journey will likely feel like an uphill battle. At Mind Body Training, we use the Cognitive Behavioural Therapy (CBT) model to understand why we do what we do.


The Thought-Emotion-Behaviour Loop:

Most people think that only "hunger" drives eating, but thoughts and emotions can drive it too (Stahre et al., 2007). Here's how that might look from a CBT perspective:


  • Thought: "I had a stressful meeting, I deserve a treat."

  • Emotion: Anticipation/Relief.

  • Behaviour: Eating the treat.


This can then have a reverse effect: because you eat the treat (behaviour) and think that you shouldn’t have (thought), you then feel guilty (emotion). The mind then spirals further, and to soothe the increasing guilt, you have more and more treats. In other words, you get stuck in a multidirectional thought-emotion-behaviour loop. By identifying the triggering thoughts, we can choose a different behaviour or a more helpful response.


Behavioural Activation: The 10-Minute Rule

Changing the mind with your mind can be difficult. As demonstrated with the above example, your behaviours can have a powerful influence on your emotions and thoughts. This is why, when motivation is low, Mind Body Training clients are encouraged to use an integration of Acceptance and Commitment Therapy (ACT) tools to "detangle" from demotivating thoughts, and then a CBT tool known as Behavioural Activation.


Example: If a client is thinking about skipping a session, they are encouraged to commit to just 10 minutes. This “low-barrier” commitment, combined with an ACT thought and mood "detangling" technique, makes taking action easier. Usually, within 10 minutes of activating the behaviour, their thoughts shift, they feel more motivated, and that 10-minute session often turns into a full 30-minute one.


Remember to ACT:


  • A: Accept how you’re thinking and feeling (defuse/detangle)

  • C: Connect with your values (why this goal matters).

  • T: Take effective action after reflecting upon what you value more.


Mindset gets you started, but "hidden" movement is what accelerates the results. Let’s look at the "Hidden Burner."



NEAT: The Secret Accelerator of 2 Stone Weight Loss


NEAT (Non-Exercise Activity Thermogenesis) is every movement that isn't a "workout." It is the most underrated tool for fat loss.


Making NEAT Practical:

While a 45-minute gym session burns maybe 300 calories, your NEAT covers the other 23 hours of your day.


  • The 8k-10k Goal: Aiming for 8,000 to 10,000 steps daily can account for up to 15-30% of your total energy expenditure (Levine, 2004).

  • The "Micro-Movement" Habit: Take the stairs, stand during phone calls, or park 10 minutes away from the office.


High NEAT helps reveal the "tone" of your body by stripping away the fat, but if there’s no muscle underneath, you might not like what you see. To get the "shape," we need to pick up the weights.



Strength Training: Creating the Shape


If nutrition handles the weight loss, strength training handles the quality of that loss. Without it, your body has no reason to keep its expensive-to-maintain muscle tissue while in a calorie deficit. You may slim down, but you won't "shape up".


Why You Can't "Tone" Without Tension:

"Toning" is simply the act of building (or maintaining) muscle while losing the fat that covers it.


  • Resistance is Mandatory: Aim for 3 sessions a week focusing on compound movements (squats, hinges, pushes, pulls). This can be done at home or in a gym. Most of my clients do these sessions online with me, which makes it more convenient and significantly easier to stay consistent with.

  • Quality over Quantity: You want to ensure you're hitting each muscle group with the right amount of weekly volume and correct form. If you aren’t performing exercises correctly, you won’t effectively target the muscles, and you will increase the risk of injury.

  • Progressive Overload: You must add tension over time. If a bodyweight squat becomes easy after 3 weeks, the working muscles have adapted. You then need to increase the tension. For example, by moving to dumbbell suitcase squats to trigger further progress.

  • Muscle & Metabolism: Muscle is metabolically active. The more you strengthen during your 28-week journey, the higher your "resting" calorie burn remains (Cava et al., 2017), which makes fat loss easier.



Summary: Your 28-Week Roadmap


  • The Goal: 28 lbs (2 stone) in 28 weeks.

  • The Method: 500-calorie daily deficit + high protein.

  • The Safeguard: Never drop intake below 1,500 calories.

  • The Mental Tool: Use ACT and the 10-minute rule for Behavioural Activation.

  • The Fat Loss Acceleration: Engage in NEAT each day to help you burn more calories.

  • "Shape" Training: Complete 2-4 structured strength training sessions each week



Helpful Resources for Your 2 Stone Weight Loss Journey


1. Calculate Your Fat Loss Numbers

To make this plan work, you need to know your starting point. Use this tool to find your Total Daily Energy Expenditure (TDEE). Remember to subtract 500 from your result to find your fat loss target (but keep that 1,500-calorie floor in mind!).


2. The "Drop 2 Sizes" Free Guide

If you want a more detailed breakdown of how to reshape your body without restrictive dieting, download my free guide to dropping 2x clothing sizes. It’s the perfect companion to this 28-week roadmap.


3. The 12-Week Online Personal Training Programme

Ready to move from "knowing" to "doing"? If you want the exact training, nutrition, and mindset support my clients use to achieve sustainable results, let’s work together. This programme is designed to help you lose weight without the shame or the "all-or-nothing" mentality.



Further Reading & Deep Dives

If you enjoyed this article, these related guides will help you master the "Mind-Body" approach to fat loss:



FAQs About Losing 2 Stone


Can I lose 2 stone in 2 months?

While you might see the scale drop by 28 lbs in 8 weeks through extreme restriction, you won’t be losing 2 stone of fat. Rapid weight loss at that speed forces the body to burn through water and vital muscle tissue for energy. This often leads to "adaptive thermogenesis," where your metabolism slows down significantly to protect itself, making weight regain almost inevitable (Müller et al., 2015). A sustainable 28-week approach ensures the weight lost is actual body fat.


What should I do if my weight plateaus?

First, don't panic. If the scale hasn't moved for 1–2 weeks but your waist measurements are still dropping, you are still losing fat; your body is likely just retaining water (common with new exercise routines or hormonal cycles). If progress stalls for 3+ weeks, audit your "hidden" calories (cooking oils, sauces) or focus on increasing your daily NEAT/steps to widen the deficit without dropping your food intake further.


Is 2 stone a lot of weight to lose?

Yes, 2 stone (12.7 kg) is a significant and life-changing amount of weight. Losing just 5–10% of your body weight has been shown to drastically improve cardiovascular health, reduce joint pain, and lower the risk of Type 2 diabetes. By losing 2 stone over 28 weeks, you aren't just "dieting"; you are fundamentally improving your long-term health markers and physical capabilities.


How many calories do I need to eat to lose 2 stone?

There is no "one-size-fits-all" number. To find your target, you must first calculate your Total Daily Energy Expenditure (TDEE) based on your age, height, and activity level. Once you have that maintenance number, subtract 500 calories to find your fat-loss target. However, at Mind Body Training, we recommend a "1,500-calorie floor." If your math puts you below 1,500 calories, you should maintain your intake at 1,500 and increase your daily movement instead.


Can I lose 2 stone without going to the gym?

Absolutely. Fat loss is driven by a calorie deficit, not a specific location. You can achieve a 2-stone weight loss through consistent nutrition and by increasing your daily NEAT (Non-Exercise Activity Thermogenesis), such as hitting 10,000 steps a day. However, without some form of resistance training, even bodyweight exercises at home, you risk losing muscle mass, leaving you looking "soft" rather than toned.


What are the best foods for a 2 stone weight loss journey?

The "best" foods are those that provide high satiety (fullness) for fewer calories. Prioritise lean proteins (chicken, fish, tofu, Greek yoghurt) to protect muscle, and high-fibre vegetables to add volume to your meals. Aiming for 1–2 servings of protein at breakfast is a "pro-tip" I give my clients to stabilise blood sugar and prevent the evening "biscuit jar" cravings that often derail progress (Leidy et al., 2015).


How will my body change after losing 2 stone?

Beyond the scale, you will likely notice a significant reduction in waist circumference (of 1-2 cm per week). If you follow the strength training and protein guidelines in this article, you will see improved muscle definition in your arms, legs, and midsection. Mentally, your "Internal Working Model" for handling stress will shift; instead of reaching for food, you'll have the CBT tools to handle emotions without self-sabotage.



Coach Alan, founder of Mind Body Training and the author of this article

About The Author

Coach Alan is a qualified ITEC Level 3 Personal Trainer with over 9 years of coaching experience, and the founder of Mind Body Training, where he works as an online personal trainer in Ireland to help clients achieve sustainable fat loss and long-term behaviour change. He is also a psychotherapist-in-training, having completed his four-year training in 2025 with the Irish Institute of Counselling and Psychotherapy (IICP). His coaching approach is informed by evidence-based principles from psychology, nutrition, and exercise science, with a strong focus on mindful habit formation and realistic lifestyle change. You can learn more about Coach Alan here.


Mind Body Training provides coaching, education, and personal training services, not personal therapy or clinical counselling. Clients seeking therapeutic support are encouraged to work alongside a different qualified mental health professional where appropriate.



References

Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving healthy muscle during weight loss. Advances in Nutrition, 8(3), 511–519. https://doi.org/10.3945/an.116.014506

Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989–994. https://doi.org/10.3945/ajcn.112.036350

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Zeeland, S. C., & Gannon, M. C. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038

Levine, J. A. (2004). Non-exercise activity thermogenesis (NEAT). Nutrition Reviews, 62(7 Pt 2), S82–S97. https://doi.org/10.1111/j.1753-4887.2004.tb00094.x

MacLean, P. S., Bergouignan, A., Cornier, M. A., & Jackman, M. R. (2011). Biology's response to dieting: The impetus for weight regain. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 301(3), R581–R600. https://doi.org/10.1152/ajpregu.00755.2010

Müller, M. J., Enderle, J., Pourhassan, M., Braun, W., Eggeling, B., Lagerpusch, M., Glüer, C.-C., Kehayias, J. J., Kiosz, D., & Bosy-Westphal, A. (2015). Metabolic adaptation to caloric restriction and subsequent refeeding: The Minnesota Starvation Experiment revisited. The American Journal of Clinical Nutrition, 102(4), 807–819. https://doi.org/10.3945/ajcn.115.109173

Stahre, L., Tärnell, B., Håkanson, C. E., & Hällström, T. (2007). A randomized controlled trial of a cognitive–behavioural programme for obesity in primary care. International Journal of Obesity, 31(1), 18–25. https://doi.org/10.1007/BF02999227

 
 
 

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