Research Study - Best Way to Lose Weight. Do You have any other Goto resources?

[Ajess]

I was watching a really good Youtube video the other day that went over a really good research study comparing the best methods when it comes to weight loss. In summary it showed how participants that only did cardio had the most total weight loss but also lost lean body muscle. Participants that only did resistance training gained weight but increased lean body mass and the mix of resistance training and cardio had the best results. Does anyone have insights based on experience?
Video link removed

 

[Trusylver]

Resistance training is very important for fat loss, because yes, you will loose muscle when in calorie deficit, the muscle loss will be slower with proper resistance training. This muscle loss will reduce your metabolic rate making it harder to loose weight in the long run.

Cardio burns more calories directly but resistance training increases calorie burn for 38 hours post exercise.

in a calorie deficit, you will not be building muscle size unless extremely obese to begin with. Building muscle size and hence gaining weight requires a calorie surplus. without that surplus you will loose weight in the same way you will loose weight in deficit with cardio.

A mix is the best option for most.