I want to lose weight. what can i do?

[John]

I want to lose weight and see some changes in my body composition. What can I do?

[John]

Aim to burn between 1000 and 2000 calories per week with your activity program. You can do this by doing your activity on 3 to 4 days a week, burning 300 – 500 calories per session. Or, you may want to do your activity 4 to 5 days a week, burning 200 – 400 calories per session. Don't expect to see changes on the scale right away. Fat weight loss is a slow, steady process that can be obscured by an increase in lean weight.