To achieve your weight loss goals, you first need to look at what you are doing now. To say, you need to workout 3 days per week, but you already are, won’t do you any good. To achieve weight loss you need to burn more calories than you are eating. Sounds simple, but, if you are not aware of how many calories you regularly eat, you won’t have a good starting point.

First, look at how many calories you are eating and how often you are working out. To check your calories you can always put a food app on your phone. Most apps will even have premade food from popular restaurants. Generally, an average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

Now take a look at your daily activity. If you are not working out at all, you could start with 3 workouts per week and should start to see some weight loss. After a period of time you will need to increase your workouts weekly. We usually plateau within a few weeks so adding in one more workout per week will get that weight loss ramped up again. To get to your goal weight you can continue to increase your workouts until you get there. Generally it will take about 5 workouts per week to see some real weight loss. Again, your body can plateau after some time and at that point you may want to increase the intensity of your workout.

All in all, it comes down to burning more calories than you eat if you want to lose weight. Take a look at where you are now, make the changes and continue to monitor your progress.