Here's everything you need to start building your weight loss meal plan. This RD-written toolkit is complete with calorie and macro goals tailored to you, food lists, and menu planning tools. Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise which increases your heart rate. It includes activities such as jogging, cycling and swimming. One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights. Tracking is also important if you're trying to reach a certain nutrient goal, such as getting 30% of your calories from protein. It's always a good idea to get the advice of a healthcare professional before starting on any weight loss programme. To lose weight, the average person should reduce their daily calorie intake by 600kcal.