re: Weight loss: What actual percentage is Diet/Exercise?

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I've done the same. It's caloric intake and portion control that helps me lose weight, not low carb or paleo.

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What people tend to miss in making these statements are the things that allow you to consistently limit caloric intake. And do it without feeling hungry or causing metabolic disease (including long-term effects like type-3 diabetes--aka Alzheimer's disease).

The strategy of eat less, move more has worked for me for 15 years. Portion control is the biggest problem I see when I look around.

Right but why isn't it a problem for you and is for so many? You are likely more naturally insulin-sensitive than the fatties you see. And that cycles with self-control.

I've never been fat. At 6' and largish frame, I was 165 when I graduated law school almost 16 years ago.

I hit 220 about 5 years later when metabolism changed going into my 30s.

Started running a lot and then more serious outdoor activities. Was running half marathons and staying well below 200lb.

Tore meniscus. Had months of limited activity and bulked up to 210.

Changed my macros and lost 45 lbs without running a step. Never hungry or hangry. Perfect bloodwork.

I'm battling Hodgkin's Lymphoma right now (diagnosed in Dec) and am still maintaining steady weight and my blood glucose stays within a 15-pt range whether fasting for a couple days or just having eaten a fairly carby bowl of yogurt w berries, seeds and nuts.

I am not disagreeing with your portion sizes and moving principle but it sort of begs the questions plaguing our fat and metabolically whacked citizery as a whole--how do we get there?

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For weight loss, its mostly diet. Exercise is going to add muscle while burning fat so weight can stay the same or grow sometimes.

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You aren't going to gain a pound of muscle a week. Losing a pound only requires a 500 cal/day deficit. Weight training is not going to cause weight to stay the same in overweight people.