Exercise is excellent for your muscles. It also regulates your mood, so it helps curtail depression and anxieties.
However, it has almost nothing to do with fat loss.
To lose fat, you must stop creating it. Something regular in your diet is making your liver make and store fat.
That something is fructose. Fructose is akin to alcohol to your liver: poisonous when consumed in quantity and chronically.
You get too much fructose from sugar, HFCS, honey, nectar, juice, molasses, maple syrup and white flour products (most breads, crackers and pastas).
To boot, most of today's breads are LOADED with added sugar/HFCS.
It's only ONE carb that you need to avoid. Fruit should be your greatest source, and it's fiber slows down the absorption of the fructose instead of a huge bolus that overruns the liver.
From 2012-2017, I thought I was healthy. I ate "right" and I exercised every day.
The stubborn belly fat and love handles remained...and got bigger!
Then, in February, I read a book.
How wrong I was. How wrong nearly EVERYONE was.
Fast forward 6 weeks (WEEKS) and I lost 25lb ONLY of fat with a DECREASE in my exercise regimen.
That book was "Fat Chance" by Dr. Robert Lustig M.D.
I suggest reading it, yourself.
Because, his data is right whether or not you agree with it...and your life is on the line, here, not just your vanity;)