My main exercise is CrossFit. On average, I do about 2 days on, 1 day off though over the summer, that is cut drastically because doing anything outside in the summer in Dallas is zero fun. My own experience is that dropping bread and soda is huge in losing fat. I lost a couple of pounds when I did my 30 day paleo experiment but the most noticeable change was the fat percentage (measured on a basic Tanita scale). The people I have known that went on Adkins who were definitely overweight lost a significant amount of that weight though one also had kidney failure because he essentially dropped almost all carbs (Atkins, to my basic knowledge, frowns on fruit and veggies to a large degree).

Again, my suggestion to people is to try paleo for 30 days then go back to your typical diet and see how you feel. If you feel fine, you lose 30 days. If you feel terrible, you discover something.