Exercise and diet work hand in hand
There are many people out there that believe they can train hard and not lose weight, this can be true depending on their diet. They may train hard and then go and eat fatty foods, sugar or large quantities and reverse or counter act their workout. Food is energy and when it comes to weight loss what you put in must get burned off.
The best way to speed up your metabolism is to eat smaller meals more often, so in weight loss it’s better to eat 5-6 smaller meals throughout the day rather than a big breakfast, lunch and dinner. By eating smaller meals your body will break down food a lot faster than a big meal and it will speed up your metabolism which will cause you to lose weight faster. Think of putting wood on a fire, if you put a big log on a fire it will take a long time to burn through, whereas you should be putting little sticks on a fire and then wait for them to burn then add more every so often just to keep the fire going.
Now I’m not a dietician so I’m not going to tell you what you can and can’t eat, but I will say stay away from fatty foods and sugar. Treat food as energy and remember that what goes in must get burned off.