If you want to lose one pound of body fat, you have to burn 3.500 calories.

You should focus on creating a deficit of 500 calories a day, which over the course of one week will result in one pound of weight loss (500 calories X 7 days = 3,500 calories). This can either be accomplished through burning the calories through exercise, creating a caloric deficit through your diet or a combination of both, which is the best choice.

Work on making a small changes in your diet to create a 250 calorie deficit and then add about 30 minutes of cardio training a day to burn the other 250 calories.

A great workout will consist of cardio cross training a few exercises such as jogging with some sprints and jumping rope.

Do not limit your calorie intake too much. By limiting your calories, your body will usually store more fat since it thinks its in starvation mode. Always eat 5-6 small meals throughout the day.

Remember: Fuel the body with a nutritionally dense diet and burn the fat with cardio exercise.