A combination of maintaining caloric intake and exercise... And lifestyle change and dedication to maintain the change.
Now let me get specific on exercise.. It won't do you much good if you have 2 days of a week free enough to exercise and you choose to 'jog'. You need more of an intense workout something like a RUN. Any exercise that will keep your heart rate elevated at a higher rate will utilize more calories and fat as energy than an easier exercise. Now if you had the time every day then a jog won't be so bad. If you RAN every day you would lose weight faster.
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Eating right with a little cardio and strength training.
Lose weight- cardio and diet
Maintain weight- diet
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intense training of any kind will get you the results you want
I would say jogging!
Eat walnuts
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