human bodies are incredibly optimized to store energy for bad times and maintain a good balance at the ideal level. this is why the whole "calories in calories out" is technically true but mostly useless for a lot of people as the calories out is a very hard to compute variable. it also ignores entirely the negative effects of muscle loss.

there is a lot of complexity and difficulty in long term weight loss, we are fighting biology hard there. that's why glp1 agonists are having such a success, they allow to fight hormonal homeostasis with proper weapons.

I have yet to see any research showing a way to durably affect the body's set balance, which would be the revolution.

but this research all in all confirms what we know: * high intensity muscle fiber tearing exercise is much better at not affecting metabolic compensating mechanisms * cardio might be good for health and other things, it's very much neutral or possibly negative for weight loss, as cardio does not build muscle mass * pure diet changes are difficult to make sustainable for many. I have seen it first hand where a constant 300 calories deficit a day resulted in weight gain and muscle mass loss despite cardio.