We know that it takes 3500 calories to create one pound of fat, so if we can create a deficit through exercise, then it will make losing weight possible. If you food intake is already going well and you have already cut a certain amount of calories out of your diet, then it is time to focus on your exercise. When on the treadmill, elliptical, stair climber or running outside, strive to burn or expend 500 calories per cardiorespiratory workout. If you are not able to burn that many calories, then I always suggest striving for at least 250 calories. It all adds up in the end and it will get you closer to your goal.
Portland personal trainer