You cut out 500 calories a day and exercise regularly, you will lose about a pound every week (500 x 7 = 3,500 or 1 lb of fat). Just cutting calories will help you lose weight, but without the cardio and back strengthening exercises, your back muscles will not get toned. Base your diet on low energy density foods that are low in calories and take up a lot of space. That is, you want to eat a greater volume of food that's lower in calories. This helps you feel fuller on fewer calories.
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