The key to losing weight is to burn more calories that you consume.
You don't have to burn more calories than your body can consume; you just have to make sure you aren't consuming more calories than your body can burn; exercise will burn the excess, hence the weight loss.
Here is a "method" for dropping fat pounds (and body weight).
3500 calories = 1 pound
Lets say before you did anything
you consumed 3000 calories a day and kept a constant body weight.
If you want to lose a pound of body fat every 7-10 days you have to increase the burning of the calories or decrease the intake.
While decreasing appears to be the logical ( probably "quickest") choice.........it's not necessarily the right choice.
Ideally you would have a combination of both.
Say you stationary bike 4 x week for 30 min = 4 x 300 calories (+/-) = 1200 calories
Lift weights x 3 times @ 30 minutes = 3 x 150 = 450 calories
Were at 1650 calories for the week and now we have to come up with approx another 1800
1800 / 7 = 260 +/- day reduction in "food" intake (not as hard as it sounds)
tbls mayo = 90 cal
tbls ketchup = 20 cal
Bottle of coke (or pop for you northerers
) 190 cal
vinegar type salad dressing instead of creamy style = @50-70 cal calorie savings per serving
Glass of water instead of a glass of juice @100 calories
cup of ff milk instead of reduced fat = 40 calories
In this example, just in our daily diet of our 'staple' food and drinks we can save easily 300 calories. That doesn't mean now you can eat an extra pork chop with your savings
You still need to maintain a balanced diet, 5-6 smaller meals a day, lots of water and a multi-vitamin.
But it is really easily doable (for the first 16-24 weeks or so) to lose a good chunk of fat and body weight.
After that depending on your age, body size, starting weight/body fat etc, it can require some tweaks, but the crazy part is, you make it legitimately that long.........you become addicted to it, it becomes a new lifestyle so to speak.. Your body loves it, your mind loves it, its like a high** and your gains (in this case losses) just keep mounting and you obtain that ideal, healthy body size/weight.
Ok, thats all I have for now.
** (drug free of course, and I can only assume what a drug high would be from what I read, because we all know those types of drugs are illegal and I would never condone the use of illicit drugs