I just want to share what I've learned works for me. Although I haven't really been that overweight in recent times, these rules are what work for me to burn fat, while maintaining muscle mass/strength. I currently do a full-body workout 3 days a week, focused on compound lifts and strength, and cycle almost daily. The cycling is a new hobby of mine, but it's definitely something I see becoming a lifestyle. I know not much of this is really groundbreaking, but I hope it's helpful.
- Lift weights at least 3 times a week.
- Do some form of med-high intensity cardio for at least an hour a day.
- Rest days - 1 day a week maximum-- I like to do this on Sunday where I maybe do a little cardio, but mainly just veg out and let my body recover.
- #1. As long as you are following the exercise rules, you should eat until you're satisfied. If you think you ate a bit too much that day, just go for a longer ride. You'll learn how much nourishment your body needs after time.
- Lots of water. Try to picture drinking around two gallons a day.
- Eat a ton of protein. (if gaining muscle/maintaining muscle is a goal)
- Get enough carbs to keep your energy up.
- Whole foods are better, obviously.
- Fruits and veggies are great.
- Nothing wrong with nuts. I don't care what people say about the fat in nuts. I tested this out by eating over a pound of peanuts/PB almost daily for two weeks. Lost almost five pounds while still increasing strength in gym and cycling. Nuts are a great source of protein, healthy fats, and several nutrients. Then again, this was at 6' 2'' and just under 200lbs, so YMMV.