A caloric deficit is the only way to lose weight. You can burn off the calories that you eat, if you have the time and the energy; but the most efficient way is

A caloric deficit is the only way to lose weight. You can burn off the calories that you eat, if you have the time and the energy; but the most efficient way is not to eat those calories in the first place and then exercise to improve your strength, cardio-vascualar stamina and flexibility.