In fact, burning calories through physical activity is probably more important than consuming fewer calories. A 180-pound person who walks five miles burns about 750 calories.
Exercise builds muscle and lean body mass.
More muscle yields a higher metabolism, which means you naturally burn more calories. Because muscle weighs more than fat, ignore the scale. Instead, use the mirror and the fit of your clothes to gauge your progress. Metabolism is boosted for several hours after exercise, so additional calories are burned during post-activity time. Regular exercise may work as an appetite suppressor, leading you to eat less.