One of the most important things you can do when trying to lose weight is to do some form of resistance training, ideally lifting weights.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
Resistance training is one of the biggest stimulus you can send to your muscles in order for them to be maintained during a calorie deficit and can prevent the metabolic adaptation (slowdown). You don’t want to lose a bunch of weight just to be skinny fat in the end.
Weight training must be on top of the food chain. Low intensity cardio workout or mobility routine or everything else comes below that. So if you’re at the beginning of your weight loss journey or you hit a fat loss plateau go weight train.