I started a new exercise routine last week...

a good weight loss program relies 70% on diet and 30% on exercide because burning fat through exercise is very hard. 2 sodas is about 300 calories, one donut around 200, nackos I would guess at leat 700. total of 1200 calories. 30 minutes of cardio is between 150 to 300 calories, 100 push ups is like 100 calories, so to burn 1200 calories you would need to do 2 hours of average cardio with 400 push ups. and that's just to cover those items you mentioned, it doesn,t include if your diet is already high in calories and also if you want to actually lose weight you would need even more. for this reason, exercise is necessary to keep metabolism high but calorie ristriction is the primary way to lose weight. when I need to lose weight I do 3 meals at around 450 calories each with 2 snacks at around 150c each leaving me with a calorie deficient diet missing about 400 calories a day. with regular exercise that makes about 5-600 calories lost every day. one pound of fat being about 3500 calories that makes me lose about one pound a week.