Well even if you are at complete couch potato mode, no one truly has a slow natural metabolism that's decidedly hindering to your progress.
People with fast metabolisms tend to say: "Well I eat all the time, I eat as much as I like and don't put on weight"

When they say this, they are just overestimating the amount they eat, it isn't to say that they naturally burn about 3000 calories.
Conversely, those with 'slow metabolisms' usually under estimate calories.

Have you ever seen the show Secret Eaters? May not have if you're not in UK, however it's a show about overweight families who get scrutinised under 24 hr surveillance to monitor the psychology of their eating and their eating habits. Indeed, these are people who would consider themselves to have a slow metabolism. But your jaw would drop when you see how much they really consume. It all adds up. This is the extreme end of the spectrum though haha... but I digress.

So this is why myfitnesspal is useful takes that out of the equation by putting a solid number on it.

http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

Use this calculator to work out your TDEE, though if I think when you add in your weight loss goals of how much you want to lose or gain per week. Myfitnesspal has this functionality baked in as it sets your TDEE to meet that projected target

So yes know how much you use every day then drop that by about 300-500 I'd say.

You can healthily lose up to about 2lbs/week but if you are heavier then you will lose more initially.

To lose 1lbs of fat or (0.45kg) you must burn a total of 3500 more than you consume, this would amount to (7 x 500)/day over the week.

There is enough time left in the year that if you stuck to this religiously you could achieve that goal, though this would amount to a serious deficit each week which isn't bad just requires willpower. If you slip up don't worry it happens, just get back on the horse. Aim ridiculously high then even if you don't meet that, you won't be disappointed as you will still have achieved significant progress.

There is a two pronged approach to this so here's some tips

Try and get in cardio about 4 times a week. Every other day, do as much as you can. If you do less intense cardio you will be able to do more, more often.

I dug this up for you. Its a good reference, myfitnesspal will have all these in its diary database already.

http://www.mayoclinic.com/health/exercise/SM00109

You can see that even 1hr of walking burns 200-300 calories or 30 mins of jogging does the same.

What I've been doing is starting couch to 5k on alternate days.
http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx

It will start you on running from an easy level. I actually began on week 3 since I used to run, but I'd jump in from the start and see how you find it. There are podcasts which make it easy to follow as you just have a virtual coach in your ear giving you directions.
I also swim 6 days a week, just 500m breast stroke for about 20 minutes of late. I've never did so much cardio in my life, but honestly it hasn't been as hard as I thought since it's a lower intensity. You could decide on whatever you may enjoy doing though, not necessarily swimming. Cycling maybe?


So eventually to answer you question directly (sorry) CARDIO! Cardio is what you need if your goal is fat loss, because it really is as simple as

Total energy out > Total energy in

And that's what cardiovascular exercise's primary directive is.

To achieve the deficit you need can be any combination of exercise and diet.
250 less calories from diet + 250 calories from exercise ≡ 500 less from diet or 500 less from exercise.

Careful here though, don't be tempted not to exercise. You will lose this weight if you just do the diet but your muscles can lose weight too and you can become skinnyfat, further exercise is great for you!

More tips on other exercises to add strength to come... I'm holding out for this infographic to be honest, the info is all still there but it's just in the works at the moment. Watch this space

Final tips for the diet

- Eat as much veggies as you can. Two reasons: 1- they are ridiculously low in calories so you can literally eat as much as you like to help stave the hunger pangs, 2- they are ridiculously high in good.

- Try not eat massive portions, if you eat smaller portions and space out your meals you won't be as hungry through out the day. nb. you can eat the same amount as the massive portion, just space it out a bit.

-Drink as much water as you can. Feel hungry? Drink a big glass and wait 10 minutes and reassess your hunger levels, finally water is great for you and for your skin so you should drink about 2L/day

-Avoid sugary drinks or snacks that aren't pure fruit juices or fruit


Sooo umm thats it, any questions?

Yes definitely! Core work is always worth it. I do recommend the couch to 5k. It takes the thinking out of it and will pretty much hold your hand through your session gradually progressing you to longer and more strenuous runs. This should be pretty transparent as you'll get better progressively too. Good luck, keep postan. I think this will be worth while for everyone

I linked you there in the OP. Check it out

You have? Thats great dude!!! Awesome I've lost hmm bout about 2kg near myself and stomach is more defined looking.
I'm still keeping to my original routine, 20 minutes swim 6 days + 30 minute run every other day (along with swim)
I like that link. Good stuff

Sorry I haven't posted in a while. I'm an easily distracted person. If anyone has any friends to invite we could pick up some momentum and maybe it'll become self sustainable

Btw I recommend you buy some whey protein to make sure you get high levels of protein in your diet. Apart from satiating you for longer it will ensure you won't start to burn muscle.
Consider creatine too. All of this is rather cheap, check out myprotein.com

http://www.bodybuilding.com/fun/drobson181.htm <---- why take creatine?
Keep postan!