Exercising won’t help you lose weight. Only cutting calories REALLY makes the difference.

NorthCascades

So, I drove 180 miles Friday night and am staying in a cheap hotel. I rode my bike over Washington Pass today, from the valley floor; this is one of the things I came to do. The other is tomorrow's hike.

I burned 2,042 kcal on today's ride, give or take 2.5%. That sounds like a lot but it took 4 hours. Consequently that's 4 hours I wasn't on the couch with a bag of chips in the next room, or knowing there was ice cream at the store nearby.

I think that's an underappreciated benefit of exercise. It keeps you busy, prevents boredom eating.

drmohamedrafiq

Caloric deficit Without exercise=Loose muscle more and less fat.
Cloric deficit with exercise=Loose fat more and less muslce.