Exercise can help you lose weight and keep a normal weight. Exercise burn stored fat. Check the many available online exercise/calorie burn calculators. If an average person would walk for 4 miles, 4 times per week, they would burn around 1,600 calories in that week. This would be about ½ pound per week. Do this for 1 year and you could lose 24 pounds! Remember this is without doing anything else. Think if you would also seriously evaluate your food choices.
You do not have time to walk an additional 4 miles a day? Yes you do. If you don’t want to do it all at once (and that is OK) do a mile in the morning and after work. Park your car a half mile from work to achieve this. This would only be about 5 or 6 city blocks each way. Walk 1 or 2 miles during your lunch hour. In the evening walk with your dog and/or your significant other. It all adds up.