Decreasing calories is easier if you focus on limiting fat to less than 30 percent of daily calories. Cutting back on calories from fat allows you to eat more nutrient-rich foods like whole grains, fruits and vegetables. Get and stay active. Decreasing calories alone can help you lose weight. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
Exercise also adds unique benefits.
Physical activity promotes loss of body fat and development of muscle. These changes in body composition help raise the rate at which you burn calories, making it easier for you to maintain your weight loss. The best way to lose body fat is through steady aerobic exercise lasting longer than 20 minutes. It's not until after about 20 minutes that your body starts to burn fat for energy. Exercise sensibly by starting out slowly.