How to lose 36lbs?

there are plenty of tips someone can give you to help you loose weight. First off how do you know 36 lbs is the amount of weight you actually can loose? How many calories can you consume a day to maintain your weight, take that number and decrease it by 300-400 calories a day. Eat clean! Meaning lots of veggies, egg whites, oat meal, whole grains etc… Have one cheat meal a week! Eat whatever you want, for 1 meal a week, the extra calories will boost your metabolism Eat 6 small meals a day Get 7-8 hrs of sleep at night At least 4 days of cardio a week, lifting weights helps you build muscle mass, for each pound of muscle you build your body burns an extra 50 calories a day Also, keep in mind to loose 1 pound, you need to burn or cut out 3,500 calories! Good luck!