Well, it's different for different people. I lost 30 pounds I'm 2003 (age 51) i 3 months, just doing a 1500 calorie diet. i was reasonably fit with a BMI of 24, good "numbers" (BP, etc) but I wanted to lose just 10 more pounds.

Keto, DASH, and everything in between - nothing worked. And I worked out about 45 minutes a day 5 days a week, walked 30 minutes a day 7 days a week.

nothing.

2018, started a 6:15 AM (really!) aerobics class 3 times a week. In 3 months, with NO change in diet, lost about 6 pounds and had a new set point. BMI 23, even better numbers, age 66.

But yeah, diet's important. I do 16:8 which meansI hardly have to think about it. Tons of veggies (yep Keto folks, fruit, starchy veggies, legumes, grains, MUCH better numbers than when I tried Keto - it's different for each person!), but a very consistent diet, with lots of variations within that framework.

Exercise? 45 minutes 5 days a week, still 30 minute walks every day, and stretching every evening (while we watch TV on some nights:>))

Cardio, including HIIT on a rebounder (my 70 year old knees can't do sprints on the road any more), lots of body weight, chin-ups, kettlebells

But most important - love what you're eating and LOVE the exercise (I watch videos i the morning of my meditation teacher, fortunately, there's hundreds of them and I find them all wonderful. Watch nature videos, music videos, whatever you like, or sometimes I bring my rebounder outside and just jump for joy out there.

All kinds of possibiliies.

Oh, if you live somewhere that's accessible to mountains, lots of hiking up and down steep hills helps!