How To Lose Weight

CREATE A CALORIE DEFICIT
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.

LOSE AT A HEALTHY RATE
A healthy weight loss goal is to lose 0.5 to 2 pound per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

MAKE THE CUT
With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal....the can of soda you drink daily... the butter on your toast. Making little changes like these will really add up in the long run.

BURN IT OFF
Becoming more active will knock the remaining 250 calories out. For example, a 180 pound person who walks at a brisk 3 mph will burn just over 250 calries in 45 minutes. Experts agree that it's easier to exercise than to cut the same number of calories that exercise shaves off. In other words, it's just plain easier to be a little more active than to do without more food to achieve the same calorie reduction.

http://weightloss.about.com/od/eatsmart/a/blcalintake_2.htm