Excess body weight, in the absence of contributing medical conditions, results from eating too many calories and not getting enough physical activity. To resolve this imbalance, try burning the calories from both ends.
Do the Math
To get rid of 1 lb. of fat, you must create a 3,500-calorie deficit. Multiply that by four, and you are looking at a 14,000-calorie weekly deficit to lose 4 lbs., which translates to an average 2,000-calorie daily deficit. To meet this deficit, over the course of a week you'll need to burn 7,000 calories with increased activity and reduce your caloric intake to knock out the other 7,000 calories.
Clean Up Your Act
The best way to cut calories is to eat only fresh, whole food and eliminate junk and fast food from your diet. A fast-food hamburger alone can contain 1,200 calories -- more than half of most people's daily recommended calorie intake. Just replacing junk food with healthy food may help you achieve your daily deficit.
Get Busy
To burn 1,000 calories daily, walk at 4 mph for two and a half hours, or run at 6 mph for 1 hour, 40 minutes. You can also take two or three indoor cycling classes to meet your daily goal.
Water, Water Everywhere
Drink half your weight in ounces of water daily to hydrate vital organs and flush fat. Consume water before meals to make you feel full and help control your portion size.
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