Exercise burns the most calories. Losing fat is a slow process that requires appropriate habits for both dieting and exercising. Overweight people burn up fewer calories than fit people. They have lower metabolisms. Their bodies are less efficient at burning calories and more efficient at storing them.
Fit people burn up extra calories before they store any as fat in the body.
Overweight people store extra calories as fat. Exercise changes metabolism. Regular exercise allows fat people to lose fat and control their weight. The most effective workout program includes both aerobic exercise and strength training. The combination yields faster fat loss at any age as your body burns fat for fuel.