While doing cardio can definitely help you burn an extra 300 to 500 calories a day, Ivica said it isn't necessary and "it shouldn't be your main focus. The main focus should be your diet" and creating a calorie deficit. He added, "If you eat more than you burn you are going to gain weight, and if you eat less you are going to lose weight."
Cardio does have health benefits and can help you lose weight by burning calories, "but many people use 'I do cardio' as an excuse to eat whatever they want for the rest of the day," he said. That can defeat the purpose of weight loss, and may actually make you gain weight.