 so that calories out balance out or exceed the calories in. That should work, right? To lose weight and maintain your weight. If you've eaten loads, you can burn it off at the gym or go for a run. Make sense? Yep, yep. That's the rough idea, I think. But some people don't seem to have to work so hard to burn off the food, whilst others can sweat away for hours and barely lose any weight. Right.