The best way that I've heard these ideas is "you can't outrun your fork".
In other words, loosing weight starts with portion control as the largest factor for most people.
In other words, loosing weight starts with portion control as the largest factor for most people.
It's unpopular because the fitness crowd is so religious and ignorantly-stuck in anti-intellectualism, but the best strategy to lose weight is to gain as much muscle mass as possible with the less effort to accomplish in order to raise NEAT. It doesn't take a lot of time or effort (mostly dedication and planning) to stimulate muscle development effectively, and becoming a gym rat is essentially wasted time, money, and effort. It's nice to have cardio fitness too, but I would do the minimum to avoid too much IIB to IIA conversion like the anorexic-looking treadmill-only gym users do. If you want no glutes, avoid squats and lifts, and run a lot.
https://www.webmd.com/fitness-exercise/features/does-running...