CALORIES 

A calorie  is a unit of energy, and too many units of energy can lead to excess body fat. 

3500 Calories = 1lb of body weight

To lose weight you must burn more calories than you take in creating a caloric deficit

How to create a caloric deficit?

BURN 250 more calories daily

EAT 250 less calories daily

          500 calories over 7 days = 3500 calories = LOSE 1LB A WEEK

NO EXCUSES !!!