Macro partitioning

Resistance training preserves fat-free mass during weight loss, whereas diet-only and endurance training result in significant loss of fat-free mass, even when dietary adherence is similar.

If you are losing weight, include resistance training to protect your muscle. This study shows that dieting with only cardio or no exercise leads to significant muscle loss, while resistance training helps preserve it. This means you look better and maintain your metabolism better by lifting weights during your diet.