this post was submitted on 20 Jul 2025
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Having a calorie deficit is the only way to lose weight. Everybody knows that. Exercise actually burns very few calories. There are many other health benefits to exercising but weight loss isn't really one of them.
In my experience, a calorie deficit is much easier if you eat better foods, rather than try to eat smaller portions of unhealthy foods. More fiber keeps you feeling full for longer. Find ways to incorporate lots more vegetables in your diet. I keep apples around for when I want a snack. I make bean tacos instead of chorizo (maybe I'll mix a little chorizo in), etc. Find sauces and ways to spice up veggies. Don't worry if your sauces and dressings are the most healthy. Just getting the vegetables is the most important.
Also cut back on drinking of you do that a lot. Lots more calories in alcohol than people realize.
It depends on your exercise. I do HIIT, and regularly burn about 800 Calories an hour. On leg day I can sometimes hit 1k.
That's like 3 beers worth. I'm not saying you can't burn significant calories by exercising but the effort needed is way more than simply not drinking 3 beers. Also most exercise isn't going to burn 800+ calories. The only way an average person is hitting those kind of numbers is if they have an intense manual labor job.