Well the issue here is that food companies have been pushing the calorie balance mantra, you can eat more as long as you exercise more, except studies have shown you cant, the mantra "you can't outrun your diet" exists for a reason.
Renesaince Periodization is a good youtube channel for science backed methods for losing weight if you are interested, but spoiler alert, it takes a long time and you need to eat less for periods of up to 3 months then stay at that weight for the same amount of time before continuing your weight loss to avoid bounce backs and excessively diet fatigue
Like if I wanted my muscles to hurt I could just slap em with a belt or if I wanted to gasp for breath... I could also use a belt.
Like I have "slow-twitch" muscles which means I'm better running I guess, but then Jesus fuck that hurts my knees and feet, which I could probably use a belt to cause pain to as well.
See it's a joke but that's actually what happens with exercise.
It only burns additional calories at first, but unless you keep overloading your body adjusts it's caloric budget to the new normal and you're not burning the excess anymore.
Ya gotta be eating right and upping your game through training past your limits, not until you're hurting, but until you've beaten your own records, even by a little bit. Don't spiral if ya just can't do it, but pushing the bar just a little higher has to always be the goal when trying to lose weight through exercise or else you're just gonna be the same weight but able to run that status quo distance you settled on.
Try getting into biking. I burn 1500-2000 calories (I'm not a small dude) in like 2 hours of road cycling. It's relatively easy on the body compared to running as a bonus.
The number doesn't matter - composition does. Workout a few times a week and eat like a human instead of a cow... Shockingly most people will end up fit.
But the real issue is that people are either too lazy, ignorant, or just plain stupid to figure out how to count calories and/or estimate their BMR.
It's also funny how many people seem to not realize that they have to change habits permanently if they want permanent change.
I’m part of a whole-foods plant-based potluck group. A number of people are eating that way to lose weight and maintain a healthy weight. Most people in the group are maintaining a healthy weight without any major exercise plan.
my body thinks I'm a generational athlete or something, I eat like a pig but it all goes into muscles and energy, so now I'm 52kg but hey if you need someone to run for an hour straight I'm your girl...