having gone thru this.
if i had to pull a number out of my ass, i would say losing weight is 80% diet 20% exercise.
i was working out like a fool, and UNTIL i started eating (call it) "clean", i was not gaining any ground. ZERO.
now, my plates are all 50% greens. GREENS. corn isnt green, neither are mash potatoes.
then a carb, like brown rice..and a tiny bit of meat when i eat meat. when i quit meat on weekdays, the weight came off very fast.
weekends i maintain portion control, but i kinda eat what i want. it placates my inner fat guy.