Losing weight is about simple math: you have to burn or cut out 500 calories a day to lose one pound in a week. If you burn 250 calories on a morning run, you'll need to cut out 250 calories from your diet that day. Don't get in the mind-set that a workout gives you a free pass to splurge, because you'll end up taking in more calories than you burned, which will result in weight gain instead of weight loss.
Calories in Can't Exceed Calories Out
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