You may be exercising for a while but not seeing the results you were expecting. Here is why:
To burn 1 kg of body fat, you must burn 9000 kcal (this is the equivalent of 30 hours on a treadmill!)
A high intensity workout such as a spin class burns on average 500 kcal/hour. How many of those sessions do you perform in a week? Two or three? Let’s say you are burning about 1500 kcal/week. This means that to lose 500 g of fat in a week, you still need to cut 3000 kcal. This cut should come from your diet.
In order to lose weight, we must create a negative energy balance (burn more calories than we consume). So, if you want to see faster results you MUST adjust your caloric intake.
Energy Intake < Energy Output → Negative Energy Balance
Don’t know where to start?
A conservative approach to weight-loss is to modestly reduce your daily caloric intake by 250 kcal to 500 kcal, while increasing the energy expenditure by 250 kcal to 500 kcal per day (through exercise). These steps will create a modest energy deficit with which the body can easily deal with. Following this guideline may lead to a weight-loss of one to two pounds per week without putting too much stress in your body.
Keep in mind that exercise will determine the quality of your weight loss. After all, you want to lose just fat not muscle or water. A regular exercise routine will also enable you to maintain your fat loss for longer.