Figure out your daily calories used. For many, even without any exercise or exertion, around 2000 calories are consumed. Knowing this, eat less than this amount of calories in a day to gradually lose weight. There are online resources to tell you the number of calories you use in a day, as well as how many calories are in the foods you eat. If you burn 3500 more calories then you consume, you will lose a pound of weight. If you subtract 500 calories from your calories used in a day each day for a week, you'll lose a pound. At 6'2", at 34 years old, as a male, at 185 pounds, I burn 2200 calories in a day sitting on a couch. If I wanted to lose a pound a week, I eat 1700 calories each day. If I exercise, I lose even more. Try it.