calories

just burn more than you eat. :)

A calorie deficit of 1000 per day (burn 1000 more than you eat), will result in a 2lb a week loss for most folks.

so cut 500 calories a day off of your normal intake, and do 500 calories per day worth of excercise.
 
It depends on your height, weight, age, sex, activity level, TEF, etc. First figure out how many calories YOU need to maintain your current weight. There are many calculators available. Here is one: (note- all calculators give rough estimates).


Once you have that number, subtract 350-500 calories per day. That new number is how many calories you should eat per day. Add in a bit of exercise and you will see results.
 
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