What drives weight loss?

Calories are the main driver when it comes to weight gain and loss.

If the goal is weight loss, a calorie deficit is required. A deficit essentially is a reduction of maintenance calories, therefore you are expending more calories than you are consuming.

Tracking your food allows for accuracy and data to support if you are in a deficit or not.

Prioritizing protein.

A range from 7-1 gram of protein per pound of bodyweight is ideal to sustain and support muscle. For example, if you are 140lbs, reach for 135-140g of protein per day. Protein is a highly satiating macronutrient. Meaning it is slow digesting, and keeps you full and energized for a long time. This is why it is essential to keep protein high while in a deficit. Protein is preserving muscle so you lose fat, not weight.

Strength training.

Building muscle increases your BMR (the amount of calories burned at rest) The more muscle you have, the more calories you burn at rest, increasing metabolism. You achieve the "toned" look by revealing the muscle you have built with a deficit.