These Experts Explain the 6 Things You Need to Lose Weight and Meet Your Goals

"For weight loss, cardio is king," Jim said, adding that the American College of Sports Medicine (ACSM) recommends 300 minutes of cardio training a week for weight loss. "I would recommend low to moderate continuous exercise," he said.

If 300 minutes (five hours) sounds like a lot, it doesn't have to equal vigorous HIIT training or an intense cycling class. Your cardio workout should be at least continuous cardio at a moderate level reaching 60 to 70 percent of your max heart rate.

You can also break it up throughout the week; instead of an hour at a time, maybe you go for a walk for 30 minutes in the morning and ride your bike for 30 minutes in the evening.