Aerobic activity, or “cardio,” is ideal for getting rid of fat, and it can help prevent insulin resistance by improving your control of blood sugar. Strength training is also quite effective in preventing insulin resistance and helping control blood sugar, by causing both increased absorption of blood sugar and improved metabolism of blood sugar. The result of these processes: you’ll be healthier and you’ll lose more weight.
However! Exercise in any quantity is no license to open the calorie floodgates; a key to losing weight steadily is to control your calories to start the reduction, and then exercise to enhance the progress. Stick to optimum food choices while doing it. Even marathoners in full-tilt training will lose no weight if they eat and drink back on the energy they just burned. It’s quite easy to do, even if you’ve just burned off several hundred calories. For elite endurance athletes with little excess to spare, replacing all the calories spent may be ideal; for a person trying to reduce, however, keeping a slight calorie deficit despite vigorous exercise may be one of the keys to expediting weight loss.