Here are the variables in fat loss:
1. Cardio
2. Diet
3. Weighlifting
4. Sleep
* supplements
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1. Cardio - You need to be doing as much cardio as you can. Start with cardio 2 or 3 days a week. If you can get your ass into a gym, that'll be handy. Get in the hamster-wheel and do a fast walk(w/ mild incline) for 30-45 minutes. The reasoning behind this is that to get your body into Fat Burn mode you want your heart rate at a steady 75% for the whole time. Cardio also helps to boost your metabolic rate, which essentially burns fat.
2. Diet - This encompasses quite alot. You know the deal, we've all heard it. Eat ~5 meals a day, get most of your high energy foods in the morning, when your body is in high gear. The reasoning behind this is that your metabolic process is essentially what burns the fat. By eating small meals spaced evenly throughout the day, your metabolic rate is kept active and slowly increases. Eat clean food(meats, vegetables). Try to stay away from Dairy products as much as possible, they will only slow down your fat burning efforts. It's worthwhile to do some more research on these forums about diet, and post exactly what you eat during any given day so we can help you out more.
3. Weightlifting - Active muscle burns fat. Every lb of muscle burns ~50 calories a day. Stick to compound lifts for the most part(squats, deadlifts, bench press, dips, rows, etc.) Again, you'll want some more help with this one. If you can get yourself into a gym, post your goals and we'll post a program for you.
4. Sleep - Getting enough rest( 8+ hrs/night) is very important. If you don't get enough sleep, then your body doesn't recover and you'll be drained the next day. It also affects your insulin levels and slows down your metabolic rate significantly. Get enough sleep!
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Ideally, someone who is trying to burn fat most effectively would be:
1. Doing cardio 5 days/week. 45 minutes per day, HR at 75%.
2. Eating 6 meals a day. Essentially meats and vegetables for the most part.
3. Weightlifting 3 days a week, focusing on compound lifts.
4. Getting 8-9hrs of sleep per night.
* Taking vitamin supplements - multivitamin, zinc+magnesium, calcium, omega 3-6-9, protein powder, green tea extract(speeds up metabolism among other things)
