A calorie is a unit of energy, and too many units of energy can lead to excess body fat.
3500 Calories = 1lb of body weight
To lose weight you must burn more calories than you take in creating a caloric deficit
How to create a caloric deficit?
BURN 250 more calories daily
EAT 250 less calories daily
500 calories over 7 days = 3500 calories = LOSE 1LB A WEEK
NO EXCUSES !!!