Losing weight can be challenging, especially when it comes to those last few stubborn pockets of body fat that resist diet and exercise. At Lowmoor Pharmacy, we understand that targeted weight loss requires a strategic approach, and while it may not be possible to target fat in specific areas, there are effective methods to help tackle stubborn body fat and take control of your weight loss journey. If you’re determined to lose a stone (14 pounds) in a month, here’s a guide to effective strategies for achieving your goal – and a more realistic time frame to help you lose the weight safely and sustainably.

Why Does Stubborn Body Fat Happen?

Stubborn fat typically accumulates in areas like the belly, thighs, and hips due to genetics, hormones, and other factors. As the body loses fat, it doesn’t necessarily pull from these areas first. Hormones, particularly insulin and cortisol, also play a role, as do lifestyle factors like stress and sleep.

The good news is that with the right approach, you can start seeing results and achieve better health. Here’s how to get started:

1. Establish a Calorie Deficit

To lose weight, you’ll need to burn more calories than you consume. Aim to create a daily calorie deficit by reducing calorie intake while incorporating exercise. A healthy deficit generally ranges between 500–1,000 calories per day, leading to a weight loss of around 1–2 pounds per week. However, losing a stone in a month is ambitious, so you may need to adjust your goals and set a longer target date to achieve the best results.

Focus on nutrient-dense foods:

Lean proteins like chicken, fish, and plant-based options.

Complex carbs such as whole grains, oats, and sweet potatoes.

Healthy fats from avocados, nuts, and olive oil.

Fibre-rich foods like vegetables and legumes to help with satiety.

2. Incorporate Strength Training

Strength training is essential for weight loss because it helps maintain muscle mass, which in turn supports a faster metabolism. The more muscle you have, the more calories you burn at rest. Try to incorporate strength training exercises at least three times a week, focusing on both compound movements (e.g., squats, lunges, deadlifts) and isolation exercises (e.g., bicep curls, tricep dips).

Strength training also provides other benefits for fat loss:

Increased muscle tone for a leaner appearance.

Improved metabolism as muscle burns more calories than fat.

Better body composition by reducing body fat percentage.

3. Add High-Intensity Interval Training (HIIT)

HIIT workouts are an efficient way to burn calories and target fat loss in a short period. These workouts alternate between high-intensity bursts and brief rest periods, making them excellent for fat burning. HIIT is particularly effective for targeting stubborn fat because it helps improve insulin sensitivity and hormone balance, which plays a role in body fat distribution.

Example HIIT exercises:

Sprints: Alternate 20 seconds of sprinting with 40 seconds of walking or resting.

Burpees and Jump Squats: These exercises elevate your heart rate quickly, burning calories efficiently.

Kettlebell Swings: A great full-body movement that incorporates cardio with strength.

Aim for two to three 20-30 minute HIIT sessions per week. Not only does HIIT burn calories during exercise, but it also boosts your metabolic rate, allowing you to burn more calories post-workout.

4. Prioritise Sleep and Reduce Stress

Sleep and stress management are often overlooked but are critical to achieving weight loss goals. Poor sleep can interfere with hunger hormones (leptin and ghrelin), leading to increased appetite and cravings, especially for high-calorie foods. Aim for 7–8 hours of quality sleep per night to keep your body in balance.

Chronic stress leads to elevated cortisol levels, which have been linked to fat storage, particularly around the belly. Practising stress reduction techniques, such as deep breathing, yoga, or meditation, can help manage cortisol levels and improve overall wellbeing.

5. Drink Plenty of Water

Staying hydrated is essential when trying to lose weight, as dehydration can be mistaken for hunger, leading to unnecessary calorie intake. Drinking enough water also helps improve digestion, reduces bloating, and keeps your energy levels up. Aim for at least 2 litres of water a day, and avoid sugary drinks and excessive caffeine.

6. Consider Medical Support

For those who find it challenging to lose weight through lifestyle changes alone, weight loss injections like Mounjaro can provide added support. Mounjaro is a weight loss injectable that works by regulating appetite. It can help you feel fuller for longer, making it easier to stay on track with a lower-calorie diet.

Benefits of Mounjaro for Weight Loss

Reduces Appetite: Mounjaro helps control hunger and cravings, particularly for high-calorie foods.

Supports Long-Term Weight Loss: Unlike fad diets, Mounjaro can assist in achieving sustained weight loss over time when used with healthy habits.

Simple Administration: As a once-weekly injection, Mounjaro is easy to integrate into your routine, providing steady support without needing daily doses.

At Lowmoor Pharmacy, we offer consultations for patients interested in Mounjaro to determine if it’s a suitable option based on your health needs and weight loss goals. For those aiming to lose a stone in a month, Mounjaro can be an effective addition to a well-rounded weight loss plan.

Safe, Reliable Weight Loss

While the idea of losing a stone in a month can be tempting, rapid weight loss is challenging and can strain your body, often leading to unsustainable results. Aiming for gradual, steady progress allows your body to adjust healthily, reduces the risk of regaining weight, and promotes lasting lifestyle changes. In the end, slow and steady is not only safer but far more effective for achieving long-term health and wellness.

At Lowmoor Pharmacy, we’re committed to providing safe, reliable guidance to help you achieve your health and weight loss goals. From dietary advice to advanced weight loss treatments like Mounjaro, we offer personalised solutions to support your journey every step of the way.

If you’re ready to take control of your weight and explore options for targeting stubborn body fat, book a consultation. Our team is here to discuss Mounjaro and explore how we can help you achieve long-lasting, sustainable weight loss.

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