While calories are an important factor in fat loss, there are other factors to consider. Resistance training is the form of exercise that promotes a faster metabolism by building and maintaining muscle mass. This is important because muscle mass loss can occur with diet plus walking or cardio, but not with resistance training. Building muscle through resistance training can also increase the number of calories you can eat while maintaining or losing weight. However, tracking progress is important to gauge how your body is responding to changes in your diet and exercise routine. Testing your body fat percentage weekly can help you make informed decisions about adjusting your diet and exercise routine.