How to lose weight
The only way to lose weight is to create a calorie deficient diet (your body uses more calories than it takes in). There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level.As a guide to minimum calorie intake, it is reccomended that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
You can use some tools to figure out how many calories you burn in a day. Start by calculating your BMR (basal metabolic rate.) For example, my BMR is 1301, this means that if i was in a coma i would still burn 1301 calories a day. Then use the Harris Benedict Equation to find how many calories you actually burn. With my exapmle, it tells me that i actually burn 1561 calories a day. So all i have to do is eat less than that or burn it off with exercise and i will be losing weight.
If you want to lose 1 pound a week all you need to do is have a calorie deficit of 500 less than the amount your body burns a day. If you want to lose 2 pounds a week you need to have a calorie deficit of 1000 calories.
Calculate your BMR- http://www.bmi-calculator.net/bmr-calculator/
Harris Benedict Equation- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/