To lose 1 pound a week, you need to create a 500-calorie daily deficit. Well-balanced weight-loss plans recommend eating 250 fewer calories each day and burning an additional 250 calories through exercise. Remember, a healthy weight-loss plan includes a healthy diet plus exercise, rather than focusing too much on one or the other.
It's all in the attitude. Telling yourself that you have to exercise in order to lose weight takes the fun out of your workout. Instead, focus on positive outcomes: the extra energy you'll get from working out and the well-toned body you'll have.