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For weight loss, through a decade of research and trial and error, here's what I have found.

- eat more than your BMR (basal metabolic rate) but less than your TDEE (total daily energy expenditure) in order to maintain your BMR as you lose weight

- the gap between BMR and TDEE can be increased with exercise

- cardio burns calories but weight/resistance training helps build/maintain muscle mass as one's body drops weight, hopefully more from fats

- every week or so, resetting one's system by eating a very high calorie or carb heavy meal helps jolt the system as well as one's mindset. I personally find it easy to stick to good eating habits if I eat like shit once a week (on purpose, rather than accident).