First...

Every January, one of the top New Year's resolutions is to lose weight. To be successful, there's something you should know:
Diet is far more important than exercise -- by a long shot.  

Calories in" come from food  and beverages, but  "calories out" by exercising are 10% to 30%.

A 185-pound person burns 200 calories in 30 minutes of walking at 4 miles per hour, which is a 1½ scoops of ice cream.

You are better off not working out but simply eating less. 

Exercising is  important for building strength, muscle mass and flexibility. It can help to manage diseases, including heart disease and diabetes. It can improve your mood and fight depression.

Here it is.