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In order to lose weight you have to burn more calories than you consume. So if you burn 400 calories with exercise then you potentially have created a calorie debt. Ideally in order to lose weight start with consuming 100-300 calories less than you burn. It takes about 3500 calories to generate a pound of fat. In order to lose a pound of fat you have to burn off 3500 extra calories. So if you are consuming 300 calories less than you consume you will burn off the pound of fat in about 12 days. Does that help?