The reason you cannot depend on burning calories to achieve and maintain a healthy weight or body composition is because some food cannot simply be burned off. This is the reason why healthy eating is so important to diet plans.
Even if you include good nutrition and diet food in your eating plans, consuming sugary snacks and refined grains all the time is not okay. Healthy meals need to be made up of food that serves a good purpose (not securing fat in your body).
Eating right and exercising go hand-in-hand. One cannot be ultimately effective without the other. And ignoring how to eat healthy can make your exercise efforts null and create frustration with your lack of healthy weight loss.
Create a healthy eating plan that utilizes good nutrition that works for healthy weight loss.