Tl;dr:

Diet

This is the most important factor in fat loss, here are the most important principles and factors:

  1. Intermittent fasting: fast 4 - 6 hours after waking up, use coffee, water and green tea to make it easier.
  2. Eat a 20-25% calorie deficit
  3. Eat healthy single ingredient food
  4. Get at least 2g of protein per kg of body weight

Exercise

  1. Limit cardio, lift heavy weight to maintain muscle
  2. keep an active lifestyle (walking, constant activity, Yoga etc ..)

Hydrate

Drink a lot of water,  5 - 10 liters a day

Sleep

at least 8 hours a day.

TipHealth