Exercise can help you lose weight in a number of ways.
Weight training helps you maintain and build muscle mass, which can increase your metabolism over time, so you can burn more calories even when you’re not exercising.
Aerobic exercise, such as walking, running, or cycling, can burn large numbers of calories in a given session if done at low to medium intensity for an optimal period of time.
Regular exercise can also help with hunger management by controlling hunger hormones. This could help you avoid overeating and snacking. Excessive activity, on the other hand, can increase appetite while increasing the risk of injury, so it is recommended that you exercise in moderation.
Finally, regular exercise helps you have more freedom in your diet by burning extra calories and increasing your metabolism. This makes losing weight more fun and less restrictive.