Amount of calories required
Find out how many calories you require each day to maintain your present weight. Mayo Clinic provides an online calorie meter. When you calculate that number, reduce that number by 500 to find out how many calories you need to eat in order to lose weight. By making a 500 calorie deficit every day, you will reduce 1lb. of per each week.
Perform cardiovascular exercises
Do 45 minutes of cardiovascular activity for at least 4 to 5 days every week. You will lose a big chunk of calories during your exercise session and will also increase the number of calories used throughout the remaining of your day, since physical activity improves your metabolism for the entire day. Try to carry out exercises that burn a lot of calories such as running, football, in-line skating, cycling, swimming and jumping rope.
Perform weight training exercises for your legs three times a week. Do lunges and squats in three sets. Repeat this 10 times. In order to perform squats, stand with your feet shoulder-width apart. Lower your knees and force your butt back to bend into a squat until your thighs are level with the floor. For lunges, move a step forward with one foot; bend your front knee towards the surface. Then come back to starting point and repeat with the other foot.
Try some abdominal exercises three days each week. To get your stomach in shape, these exercises are very effective. Perform regular crunches, bicycle crunches and reverse crunches with three sets and 25 repetitions. For regular crunches, lie down on your back and bend your knees and put the feet on the floor. Curl up, bring your head and shoulders off the surface. For reverse crunches lie on your back. Keep your knees straight and point legs upwards.