Weight loss is 80% diet, 20 % nutrition in my personal experience from the past few years

When I trained daily but ate badly, I did not lose any weight. But there were times I did not train but ate a clean diet, I lost substantial weight. Of course its best to do both good diets and exercise.

My weight loss diet was, oatmeal + banana for breakfast, 2 slices wholemeal bread and chicken for lunch, protein shake with skim milk for post workout, brown rice with lean chicken for dinner and almonds and 2 egg whites before bed