Here is my experience. I'll start off with the fact that I have always struggled with my weight still have a moderate body fat percentage (I fluctuate between 15-25%). My job requires a certain fitness level, but I have very little fast twitch speed. My regimen for the week is M/W/F full body workouts that are geared towards strength and power and Tu/Th are speed and agility and a cardio circuit respectively. I incorporate movement, mental performance, and dry fire drills in between and at the end.
I have the use of a nutritionist at work a worked with her diligently to lose weight. Here is what she told me, and I have figure out works for me.
1. Watch your alcohol and sugar intake. Not only does it add excess calories it causes inflammation. Some fruit is good but don't over do it, its still sugar.
2. Don't eat after 6pm if possible. You want to leave about 2.5-3 hours in between when you eat and got to bed. This will also help with your sleep hygiene.
3. Try intermittent fasting 1-3 times per week. This is based on your activity level but start out slow. One time per week, then two times per week every other day, max is three. This resets your metabolism and gets rid of harmful bacteria in your gut that causes cravings. The goal is to go between 16-20 hours with zero calories (18 hours being the sweet spot). I would suggest that you take some BCCA's (sugar free of course) if you are more active.
4. I cut out gluten and dairy for 10.5 months of the year. Basically all year except for Thanksgiving, Christmas, and vacations. I am not necessarily allergic to gluten and dairy but I do believe I have some sort of intolerance, and by cutting them out it is far easier to maintain a more healthy weight and cuts down on inflammation. More importantly, all my joint pain went away after a week of doing all of the above, and I stopped taking anti-inflammatory medications. The lack of joint pain was a total win for me. I'm 38 years old and I have a lot of miles on my body, so getting rid of excess weight and pain helps me to move faster during stages.
I went from 227 lbs. to 181 lbs. in less than five months with a 2000-2200 calorie diet of high fat (Lean meats/fresh vegetables/nuts) and low carbs. Just wanted to share what has worked for me, I hope I can help others as well.