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Building lean mass through resistance training increases your metabolism and makes it easier to lose/maintain your body fat levels.

What’s better for fat loss? Cardio or resistance training?

What's Better for Weight Loss: Cardio or Weights? Experts weigh in on the best exercise for fat loss.

Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets
Highlights
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Several popular diets for weight loss are not supported by scientific evidence.
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To date, no optimally effective weight loss diet exists for all individuals.
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Food quality matters in a weight loss diet aiming to promote health.
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To lose weight, it is fundamental to adopt a diet that creates negative energy balance.
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Adherence is an important predictor of success.
Abstract
New dietary strategies have been created to treat overweight and obesity and have become popular and widely adopted. Nonetheless, they are mainly based on personal impressions and reports published in books and magazines, rather than on scientific evidence. Animal models and human clinical trials have been employed to study changes in body composition and metabolic outcomes to determine the most effective diet. However, the studies present many limitations and should be carefully analyzed. The aim of this review was to discuss the scientific evidence of three categories of diets for weight loss. There is no one most effective diet to promote weight loss. In the short term, high-protein, low-carbohydrate diets and intermittent fasting are suggested to promote greater weight loss and could be adopted as a jumpstart. However, owing to adverse effects, caution is required. In the long term, current evidence indicates that different diets promoted similar weight loss and adherence to diets will predict their success. Finally, it is fundamental to adopt a diet that creates a negative energy balance and focuses on good food quality to promote health.

To be successful in any diet, you need to be setup for success. ORGANIZED. you should not have any bad food in your house that’s not part of your diet. In addition you need to have everything you need for your healthy meals available.

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3 Ways to Control Insulin and Get Jacked | T Nation Insulin means everything when you're trying to get lean or build muscle. It can either make you fat or it can get you big and ripped. Here's how to control it.

ORGANIZATION is the key to weight Loss success. Do the following and failure will no longer be an option.

1. Remove any foods not part of your eating plan from your home and office.

The decision to eat something bad is much easier when the item is easily accessible

2. Make sure you are stocked up on all the necessary foods you will be consuming.

If you are forced to make a last minute unplanned food
Purchase while hungry, your odds of making a bad choice multiplies.

3. Keep a food log, but instead of recording the days activities, write the next days menu in advance either that morning or the night before.

By following it like a menu you Take choice out of the equation.

4. Stay hydrated. Thirst is often confused with hunger.

Food preparation can be meaningless if you are using the wrong products. Do you know how to read the NUTRITION FACTS?

If you don't or aren't 1000% confident yet...it's OK! Simply read this article or ask a certified personal trainer at Real Results :)

4 Tips For Reading Food Labels That Will Change the Way You Shop While about two-thirds of Americans might use the Nutrition Facts panel at least some of the time, most people have only a limited understanding of what it means. Use this guide to separate fact from fiction at the grocery store.... Read more