A. The basics of fat loss:

1. 10-12 x bodyweight (in lbs.) in calories daily (150 lb. person eats 1500-1800 cals daily). 1-2 days a week, refeed day where you eat 15-16 x bw in cals to "reset" metabolism (body perceives deficit and produces hormonal environment which combats deficit, eventually compromising essential metabolic functions and suppressing weight loss).

2. Lots of lean protein. Minimize/eliminate refined carbs (simple sugars and starches). Don't skimp on good fats. Complex carbs especially before and after exercise. If you like rice, try switching to brown and wild rice.

3. Add a little resistance training, maybe 2 days a week for 30 minutes. Makes a HUGE difference to being able to lose bodyfat.

4. Add 2-3 sessions a week of interval training (you can incorporate them into regular runs or switch a couple days of regular runs for these... they'll also help your speed). Interval training is very simple: alternate periods of max effort/high intensity with periods of low intensity. The differential between these two is what does the magic. Up to 9 times more effective for fat loss than conventional cardio work. The easiest way to do it is hill/stair runs, or sprint/walks. Run up a hill, walk down, or sprint 100 m, walk back, repeat. Start with only 5-10 minute sessions of this and work up.

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