If you're working on losing weight, slow and steady wins the race. Losing about one pound, and no more than two pounds, a week is the best way to shed the weight and keep it off. A combination of a healthy diet and regular exercise is the best way to get there. Does that sound familiar?
Since one pound of body fat is equal to about 3,500 calories, you need to focus on eliminating 500 calories a day (500 calories x 7 days = 3,500 calories). Please don't think I mean you should starve yourself and skip eating. Instead do a combination of eating healthier, nutrient dense foods and exercising to burn those 500 calories per day. Include 30 minutes of cardio, which can burn 250 calories, and for the rest, adjust your diet so you are consuming 250 fewer calories. You can do this by including whole grains instead of refined carbs, healthy sources of lean protein instead of ones high in saturated fat, and lots of fresh fruits and veggies. Choose foods that are low in calories and high in fiber, since they'll fill you up, and give you energy to work out without feeling famished. Generally foods that are high in sugar and fat are also higher in calories, so try to limit these foods as well. If you can do this for 7 days, you'll burn one pound a week.
Fit's Tips: Losing more than two pounds a week isn't recommended since it may mean that you're losing water weight or muscle instead of fat. So stick to one to two pounds per week.