It's an interesting question and one that draws a lot of debate…
Theoretically, if you kept your current nutrition exactly the same, and then added in a new exercise program that burned 500 calories per day (7 days per week) you should be able to lose 1 pound by the end of the week.
However, adding in an exercise routine that burns 3,500 calories per week can be a little too aggressive for beginners and may lead to long term demotivation and burn out. It’s also more of a "Band-Aid" approach to losing weight because the real culprit for your weight gain may be more nutritionally based than activity related.
What I strongly recommend is combining a well-balanced approach to weight loss through a realistic exercise program, healthy eating, and a reduced stress lifestyle. Over the next few posts I will guide you to integrating sound exercise routines to create a complete weight reduction program.