You've probably heard that the calories you take in (or don't take in) determine weight loss — not the calories you expend (through exercise) because the body adjusts in ways that keep your so-called "calories-out" pretty constant.

But a couple of interesting new studies shine a light on how getting a good dose of moderate to vigorous aerobics (150 to 300 minutes weekly) can fuel weight loss and reduce waist circumference and body fat, as well as lowering your risk for 19 different chronic diseases.

A meta-study in JAMA Open Network found that while 30 minutes of aerobics weekly could help slightly, between 150 and 300 minutes done consistently for six months creates significant weight loss.

We suggest trying interval walking, swimming, cycling, step classes, and more. And it pays dividends to add two 20-minute sessions of strength training weekly to make sure you build muscle mass as you shed pounds.

The second study offers you major rewards for your aerobic weight-loss routine.

University of Iowa researchers have found that people who report the highest level of physical activity are at a significantly lower risk of 19 chronic conditions, including cardiovascular disease, cancer, respiratory diseases, and diabetes.

For help adopting a weekly exercise routine, check out our books "You Staying Young" and "You: On a Walk" (to listen to as you walk).