Lifting has proven advantages. However, I am not sure how efficient it will be without a good diet. An anecdote from my life: I used to lift heavy heavy mass a couple of years back and it led to an improvement in my strength. However, it also made me hungry and I ended up eating more calories than required. No wonder, the training had no impact on the fat percentage. For the past few months, I am tracking calories and it clearly has an impact on weight. As for exercise I mostly walk and go for a long run (5-10 km) at least once a week.