I've done some research into the various weight loss concept. Exercise is primarily to build muscle mass because muscle mass burns more calories.
It is almost impossible to lose weight by exercise alone. Strenuous exercise burns about 400 to 600 calories per hour but that is reduced by resting calorie burn of 200 to 300 calories per hour. It take 2 hours of strenuous exercise to actually burn 400 to 600 calories more than not exercising. Those 400 to 600 calories can be consumed in 10 minutes.

The best but most challenging exercise is a push up, pushing away and up from the dinner table. For many of us, that means finding something active to do to keep away from the food.