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Exercise has two additional weight loss benefits over just burning extra calories. Sustained activity cranks up your metabolism for a period afterwards, and additional muscle mass means you’re less likely to have extra calories go immediately to fat.

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I’ve always read this but what is the magnitude of the effect size? Does it have other side effects like making you hungrier?

Yes, but it is tied to the strenuousness of the exertion. HIIT or heavy weightlifting will boost your hunger quite a bit, but an hour long walk should have negligible effect.

But walking is a cardio, it won't increase muscle mass, right?

walking and movement beyond what you’re used to will build muscle throughout your body, mainly lower half, to compensate for the increased activity.

Not if you're already in good shape.

For most people, walking multiple times a week where they weren't absolutely will.

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