To successfully lose weight, you need to burn more calories than you consume, which creates a calorie deficit. This can be achieved by increasing your exercise levels and eating a low-calorie nutritionally balanced diet.
Calories
To lose one pound, you must expend about 3,500 calories. To lose a pound of body fat in a week, you need to burn 500 calories more than you eat every day.
Diet
To create a caloric deficit, you need to ingest fewer calories or burn more by exercising. There are a variety of ways to decrease the calories you eat, including smaller portions or opting for fruit instead of sugary snacks. An apple weighing 6.4 oz. contains about 95 calories, but a 1.8-ounce glazed doughnut has 200 calories.
Exercise
Exercising regularly will increase calorie burn if you have been accustomed to a sedentary lifestyle. Thirty minutes of leisurely cycling burns 135 calories, and walking at a speed of 3 mph burns about 150. The exact number of calories you burn will depend on your starting weight and the terrain on which you exercise.
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