According to the Mayo Clinic, a 200-pound man who lifts weights for 60 minutes burns 455 calories. High-impact aerobics burn slightly more. Meanwhile, one healthy meal of four ounces of grilled chicken and one cup of rice contains 385 calories. There’s no way around it: Eat fewer calories.

Follow these macros (from the M&F Food Pyramid). Get one gram of protein daily per pound of your body weight. Do the same for carbs. For fat, multiply your weight by 0.4 to determine your daily grams. Lower your fat and carb intake slightly when fat loss plateaus.

Don’t estimate portion sizes. Most people guess too low and end up eating much more than their macros call for. Have measuring cups on hand and prepare your own food. Read labels and invest in a food scale.

Quick Tip: To prevent digestive problems, avoid grains except rice. Other good carbs are potatoes, sweet potatoes, and some fruit.