Weight / Fat loss

I'm not going to read back to see if this has been explained, but to help people understand how weight control works I will say this:

In order for weight control to be effective, you need to address three things:
1 regular exercise*
2 diet (content and volume)
3 diet (timing)

You can control weight with one or two of the above, but it's not going to be optimal. Simply changing what you eat isn't enough, neither is taking up exercise whilst eating a poor diet at the wrong times.

*regarding exercise intensity and fat mobilisation: Up to date scientific evidence suggests that fat mobilisation occurs at an optimal rate at different intensities in different people (no surprise there) over a fairly broad range. However, exercise professionals will still recommend exercise in an aerobic capacity for weight control in order to address the cardiovascular benefits. An ideal programme of exercise should include aerobic exercise and resistance training, to ensure lean muscle promotion and maintenance of bone density.
It's worth bearing in mind that due to its nature, high intensity exercise is more effective when carried out by those who have already attained a good level of aerobic fitness. There is also a requirement for far more recovery after high intensity training than from moderate training.

In layman's terms, we wouldn't tell a fat man to go and do something which is likely to give him cardiac arrest.

That looks like it was lifted straight from Asker's book. I would've expected something more cutting from you. Getting soft in your old age. I am disappoint.

You don't need regular exercise if you don't eat more than your BMR. What a fun life that must be.