In order to lose or maintain your weight, calories in should not exceed calories out! A smart way is to control balance both your food intake as well as your physical activity to make sure you are burning more calories than you are eating! As long as the total calories you eat per day are less than what you burn, you are on the safe side of the balance
Pretty easy maths I admit, now put it to practice! Keep in mind that 1 pound of weight (0.5 kg) = 3500 calories >> so make sure to cut or burn around 500 calories/day out of your whole day intake to create a loss of half kilogram per week!
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