The basic principle of losing weight, according to experts: you should lose more calories than you take in. The deficit would be the weight that you would lose. And I am slowly getting serious about achieving my target weight by increasing my exercise and the amount of calories that I burn. Above image is my treadmill, after a 6.7K run/walk work out. I also try very hard to decrease my food intake, most especially the unnecessary calories from chips and other junk food. So, good luck to me!