@ronnieharms3 Losing fat boils down to burning more calories than you eat each day. A pound of fat equals 3,500 calories, so creating a deficit of 500 calories per day will result in a loss of 1 pound per week. If you reduce your food intake by 250 calories per day, you'll need to burn off an additional 250 calories through exercise to achieve weight loss. On average, 30 minutes of moderate cycling, rowing, aerobics, elliptical training, running or swimming will burn at least 250 calories. Hope this helped!.