Exercise and Fat Adaptation.

Watching the video with Katrina on March 12. Someone asked about exercise and fat adaptation.
I am wondering what is considered too heavy. If I workout at Orange Theory 3 times a week, but it doesn’t make me feel like I need to cheat on my protocol is that okay. Or does exercise change your hormones so you don’t lose weight.
For context Orange Theory is 30 minutes cardio 30 minutes light weights and body weight exercises.

Thank You!