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Weight loss is best achieved when both diet modification and regular exercises are combined.

Losing weight too quickly, by reducing calories drastically, is not an effective long term approach because it tends to cause muscle wasting and a lowered metabolic rate. This often leads to regaining weight rapidly after the dieting ends.

Exercising excessively to create a negative energy balance is hard on the body, as overtraining tends to cause injuries and ongoing fatigue. It is also ineffective for substantial weight loss if dietary changes are not made in parallel. Most people can out eat any exercise program, which is why exercise and diet must be combined for any weight loss program to be effective.

The goal, referred to as energy balance, is where an individual matches calories expended with calories consumed. The energy balance concept while fairly straightforward does require knowledge and dedication.

Q: How often should I exercise?
A: The answer depends on several things. What goals you have and how much time and effort you are willing to give to this endeavor? Generally, cardio exercise should be incorporated 3-4 days per week for at least 30 or more minutes per day which improves a person’s endurance.

Exercise gives you energy.
When you improve your strength and stamina, it is easier to accomplish everyday tasks. And this will help to make you feel more energetic over the course of the day. Read More - WebMD