according to the latest medical knowledge, exercise doesn't actually help you lose much weight at all.

to lose 0.5 to 1 kg per week, you need to exercise for 30 to 120 minutes per day, depending on the intensity, which is close to the exercise regimen of some top athletes, which is unrealistic for most people to keep up.

also, small and frequent calorie restricted meals aren't a good idea, they say. you want to replace processed ingredients with fresh ingredients, since they're less calorie dense, eat to your heart's content, and only have your next meal when you start getting really hungry.

source: https://translate.google.com/translate?sl=auto&tl=en&u=https://www.klikk.no/helse/kosthold/slank/trening-ned-i-vekt-6993522