If “exercise” is a dirty word for you, then listen up.  There are many activities you can do that burn calories that you might actually enjoy, believe it or not.  The concept that everyone fails to grasp when determining how to lean down is that you absolutely MUST find some kind of enjoyment in the activities you choose to do to burn fat and calories or else it will be next to impossible to remain dedicated to your plan to lose weight.  Now, some of people I speak with get their enjoyment in the stress release of pumping heavy weights in the gym, while others play basketball a few times a week with some friends.  You may be one of those who opt for yoga because it “centers” and grounds you amongst all the chaos.  Or, you might be one who enjoys an early session on the golf course. 

The point is that burning calories doesn’t necessarily have to consist of hardcore exercise.  As long as you are doing activities that you truly can stick to 3-5 times per week for about 30 mins each time (or longer), you can lean down over time.  Sure, the more rigorous, frequent and longer you work at your activity, the more calories and fat you stand to burn.  All this will be for naught, however, if you choose activities or a pace that you dread or cannot sustain consistency with.  My recommendation is to use the following resource (http://www.healthstatus.com/calculate/cbc) to find activities that suit you and calculate how many minutes/hours monthly you need to do these activities to burn 7000 calories each month.  Then divide your days up doing these activities.  Easy as that, right?

Here are some popular activities that might look good to you.  Your current weight and estimated duration doing the activity will dictate how many calories you can burn.  These numbers are based on a 175 pound male doing these for 20 minutes.