Eat fewer calories
Cutting back on your daily food intake can create a calorie deficit. It is not necessary to drastically cut back on the amount of food you eat.
Prioritizing nutritious whole foods like fruits, vegetables, and whole grains over processed foods will help you eat fewer calories.
Reduce food intake
We need to limit or avoid high-calorie, low-nutrient foods like candy or soft drinks. Replace high-calorie snacks with lower-calorie alternatives.
Exercise more
You can also burn calories through regular physical activity. Adults should get at least 150 minutes of exercise (including cardiovascular and strength training) each week.
If you want to track the calories you burn during your workout you can also use a cardio machine and a calorie tracking app to get an estimate.
According to Harvard Health Publishing, your calorie intake should not fall below 1,200 calories per day for women and 1,500 calories per day for men. Too much of a calorie deficit can leave you nutrient deficient.
