What are some incontrovertible truths regarding weight loss, management, etc.?

It seems you can find a single direct answer, rather a plethora of contradictory sources. There however MUSt be some incontrovertible truths regarding what is right and what is wrong. I've heard as many sources claiming that physical activity is best in the morning as sources claiming that late afternoon is best.

weight loss is as simple as calories in vs. calories out. this is an old and severely outdated mantra that is so wrong is not even funny. the body (endocrine system) responds differently to the ingestion of proteins, carbohydrates and fats. that being the case the source of calories and the ratios of the macronutrients is actually more important than the calories themselves.

as the caloric intakes decreases the quality of nutrients must be increased. a low calorie diet of fish, fruit & veggies and nuts & seeds is severely magnitudes healthier than a low calorie diet of diet sodas and low calorie heavily processed microwaveable foods. people don't realize that you are what you eat. the body manufactures cells using the nutrients provided in the diet. the entire skeletal system turns over once a year while soft tissue takes about 6 months. cells manufactured from a diet of heavily processed foods do not function properly. you simply can't build a quality product out of inferior raw materials. this is also why it takes many people a long time to lose weight and why some never do because the do not make sufficient changes to the diet. this goes back to the quality of nutrients in the diet.

in terms of the time of day that exercise is performed at it really doesn't make a difference. the quality of exercise is what matters. many people go to the gym, etc. and just count sets and reps and never actually become more efficient at exercise. if over the course of several months, year. etc. you are preforming the same routine with the same weights or the same speed/level doing cardio don't expect your body to change much. most never see the results that they desire because they don't push themselves hard enough when exercising. the body has to be given a reason to continually adapt and become more effecient.

diet exercise diet exercise diet exercise diet exercise.
A. a health diet
B.exercise daily at as your schedule allows.AM,PM desn't matter one way or another just stick with a program.There is no quick way or magic pill as seen on the boob tube

excercise-> morning (before you eat) is best because you are burning FAT not FOOD.

Here is what Ive learned through months of research and some experimentation.

Those special diet foods dont work. Ive seen many people spend hundreds or even thousands of dollars on special diet food, but food is still food.

Diet pills or supplements are just that. They are supplements that will help give your metabolism a boost, but if you use them for too long or use too much of them, once you stop taking them all the weight you lost will come back, because your body has become dependent on that boost.

Those special diets like the "grapefruit in the morning and a tub of ice cream at night" diets dont work. They will just mess up your metabolism.

The best way to lose weight is through diet and exercise. Most people say that a high protein diet and a moderate carb diet, with low fat and sugar intake are the best ways to go.

Exercise should consist of a 45-60 cardio workout at least 3 times a week. And you can strength train if you want to build muscle. But dont overtrain because they will just hurt your muscles and actually cause you to lose mass. always have a designated day as your rest day, where you dont exercise at all.

And weightloss doesnt happen overnight. Dont expect to lose 5 pounds just because you jogged a mile or two the day before. Weightloss is a gradual process but people do usually see results within 2 to 3 weeks.