Calculate your basal metabolic rate to find how many calories your body needs at rest. Your BMR determines what your body requires calorically to sustain its current weight with a sedentary lifestyle.
Calculate your daily calorie needs based upon your activity level. To find this, take your BMR and multiply it by a number of your activity level. Lightly active people use 1.375, moderately active people utilize 1.55 and very active people should use 1.725. This result shows how many calories your body requires to sustain its current wieght with physical activity. In order to lose weight, you must eat 200 to 500 calories less per day than your BMR activity level number.
Subtract the desired number of calories you would like to deduct from your daily diet from your BMR. Daily diets should still stay above 1,400 calories.
Incorporate strength training into your current exercise routine. Strength training increases lean body mass, which decreases fat mass. This form of training is beneficial two to three days per week, but is even better every other day.
Combine cardiovascular exercise with your strength routine. Indoor cycling, bootcamp, water aerobics and step aerobics are vigorous cardio exercises that assist in high calorie burning sessions. Complete cardiovascular exercise can five days per week; daily is even better if you can manage it.
Log your workout sessions and meal consumptions in a journal. This aids in keeping track of your calorie intake and expenditure. Calories expended must be greater than the intake to lose three to four pounds per week.