#77 : To lose weight, you must eat in a calorie deficit every day. For example a deficit of 500 a day from your maintenance calorie intake will help you lose 1 lb a week because 3,500 calories = 1 pound.
It doesn’t matter if you do five hours of cardio a day, you won’t lose weight if you eat at your maintenance calories or more. ( of course this would be you eating more than your maintenance + calories burnt from cardio )
Calorie deficit = weight loss. Simple as that.