Exactly. A pattern that doesn't last will get you back into the previous state fast.
I'm not a doctor but all you need is some exercise. Then you only need to let go of 1 item from your daily meal and also remove much sugar from your drinking by going tea or water and most people should do fine.
Purely mechanically, mild effort simply does not burn that many calories over baseline metabolism. To make a real dent you need extreme prolonged effort, or increased muscle mass (which increases base metabolism).
Caloric restriction is a much easier path to caloric deficit if the goal is weight loss.
Obviously if you resume caloric profit afterwards you’ll bounce back, but the same will happen if you din’t maintain your exercise-drive metabolism: the human body is quick to tear down deviations which are costly and not actively maintained.
I think that the point is not just "burning calories"; exercise has many effects on your body that go beyond just consuming energy. For example it affects the level of hormones, which in turn affects (among other things) your mood and stress level. I am one of those persons that end up eating just because I am nervous or depressed, and regular exercise makes me do that much less.
That's a weird take given entire thread is about weight loss, and the gp was specifically noting that exercise won’t help with that. thomasfedb’s statement is rather explicit on that subject.
To lose weight you need (roughly speaking, I know it is not only about that) two things: reduce the amount of energy that you intake, and increase the amount of energy that you consume.
The traditional wisdom is you have to exercise because while doing that you consume more energy, but it is not only that. When you regularly exercise you also tend to eat less (- intake), process the food differently (- intake), speed up your metabolism out of the physical activity (+ consume)
You have to take this with a grain of salt though. My experience clinically (working in obesity clinics) is some people need exercise much more than dietary changes at least at first. But the average person wanting to lose weight will see bigger gains from dietary changes.
The type of dietary change that works best seems to depend on the person.
> it has effectively no bearing on weight in the general population (non-athletes).
Cmon man, strength / muscle building -absolutely- has an effect on "weight" and "bodyfat". Even when not at the athlete level. Muscle at rest burns more calories than fat at rest, and those burned calories gotta come from somewhere.