Answering the narrow version, because the broad one does not have a single answer. Training does two things here and only one of them is on the scale. It protects lean mass — which is the reason to do it — and it contributes modestly to the deficit, which is the reason people start and then quit when the arithmetic disappoints them. In a deep deficit, resistance work is the priority and high-volume cardio competes with recovery.

Ask again with the specifics and you will get a better answer than this one.

TrialNerd_Beth said:

Training does two things here and only one of them is on the scale.

Agreed, with the caveat that "exercise" for someone with mobility limitations is a different set of options, and the standard advice is written as though everyone can walk for an hour.

JenMemphis said:

The weight came off and the harder part started, which is not what any of the material I read had prepared me for.

Second this. Posting only so the count is not one.

Clinical perspective, offered as context rather than as advice.

Anxiety increase on mental health: counterintuitive, but losing weight rapidly triggered anxiety for me. Change — even positive change — is stressful. I was anxious about whether I deserved to feel good.

This is more common than people admit. A therapist who specializes in weight management has been invaluable. Don't neglect the mental health side of this journey.