It's even harder to change CO than CI, that's why people talk about CI. You lose a bit over 100 calories per mile run, and then you have to not compensate by eating them when you're finished. Everyone has a different metabolic set point for how many calories they burn, true.

No one said not eating is easy, especially when there's a lot of food around! I struggle with it. The laws of physics are not kind.

What I will say though, is if I exercise moderate amounts, it makes appetite control easier, at least for me. YMMV. I believe this is because insulin is more level throughout the day.