[krsw]

You will never lose weight through any kind of intense exercise alone. As the saying goes, "abs are made in the kitchen". Walking long distances can help burn a few extra, but any other workout is probably going to stimulate your appetite well beyond whatever calories are expended. This is especially true if you have a high food drive already (which you likely do if you tend to gain weight if you're not conscientious of your intake)

To be clear I'm not saying exercise is bad, but if weight loss is the goal figure out how CICO can work for you and adapt it into your workout regimen so you're not crushing 2 bags of Taco Bell after the gym. Also building muscle will naturally increase your resting caloric burn. All I'm saying is if you think you're gonna run 15km to offset that cinnamon bun, you're going to be much hungrier after the run than whatever satiation the treat provided.

*marathoners are the only exception to this rule since they'll burn more calories than you're ever likely going to be able to consume in a sitting.