Exercise is a key part of any weight-loss program. And there's no denying that cardio, HIIT, and strength training will help you burn calories and build lean muscle (which burns calories at rest). But you can exercise all you want and still gain weight. Why? It all boils down to your diet.
"Exercise alone does not burn a lot of calories in the average person," Joe Cannon, MS, NSCA-certified personal trainer and certified strength and conditioning specialist, told POPSUGAR. "The average person might only burn about 300 calories per workout, if they are lucky. This is not enough to counterbalance overeating."
So to see results, you need to really dial in your diet. To find out how many calories you need to eat for weight loss, use this formula.
Image Source: POPSUGAR Photography / Sheila Gim