The best way to lose weight and keep it off is by adopting a healthy and sustainable lifestyle that you can maintain over time. A one hour walk burns between 200 and 300 calories.[1] The calories you burn with exercise will depend on your current weight. It's always good to exercise, but you should focus most of your efforts on eating right as that will play the biggest role in your weight loss.
The more you weigh, the easier it is to lose weight quickly because your body has more extra fat to spare. It may be tempting to eat as little as possible in order to lose weight quickly, but eating too little can seriously damage your body.

When you crash diet and lose weight quickly, chances are that you are mostly losing water weight, and any real weight you do lose will likely come back (and with a vengeance) once you start eating normally again. While you certainly wouldn't want to eat this little on a regular basis, most people, regardless of their body type or current weight, will lose weight quickly when eating between 1,000 and 1,200 calories.
Intense aerobic exercise can help you lose weight more quickly in the long run, but in the span of two weeks, exercise will have little impact on how quickly you lose weight. If you are already at a healthy weight, then losing 15 pounds in 2 weeks might be impossible without seriously harming your health. If you want to lose real weight and keep it off, it's better to do it gradually by adopting a healthy, sustainable diet that you can maintain.

If you are looking for long term weight loss, it is better to eat a normal amount (1800-2300 calories a day) of healthy food and begin a regular exercise routine. Unfortunately, though, many of us put off our weight-loss goals until we are pressed for time before an upcoming event, whether it be a wedding, trip to the Bahamas, or a high school reunion, and then scramble desperately for last-minute ways to slim down.

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