Exercise has little to nothing to do with weight loss. If you burn a lot of calories and then eat less your body will just adjust itself to burn fewer calories. In the short term you can lose weight that way. In the long term you'll just gain it back like nearly 100 percent of everyone else that loses weight that way.
The only long term solution is to adopt a diet that lowers insulin, otherwise known as a diet that the human species evolved to eat. This bears no relation to the standard western diet that is more akin to what you feed cattle and geese to make them fat for the market.
Eliminate processed sugar.
Eliminate all wheat products. They are all GMO and eating them in any amount is contrary to human health.
Eliminate most other grains.
Eliminate processed vegetable and seed oils.
Eliminate processed food in general and eat real food, not food like substances.
Lower your carbs drastically to a maximum of 150g a day. Lower them further for faster results. Eliminate them entirely if you want. Carbs are not essential to human life at all.
Eat a moderate amount of protein and all the fat you want.
For quicker results incorporate intermittent fasting.
For even better health target some eating to optimize gut health with pre and probiotic foods.
Results are guaranteed along with greatly enhanced health.
Then think about adding exercise to achieve whatever fitness (not weight loss) goals you may have.
Conform and be dull. —James Frank Dobie, The Voice of the Coyote
