To lose fat without losing your muscle:
Eat:
50% protein 40% carbs 10% fat when working out.
40% protein 30% carbs 30% protein when resting.
don't eat carbs at night.
eat complex carbs - wholemeal bread, brown pasta, oatmeals and brown rice.
sleep 8-10 hours.
don't skip breakfast.
Eat unsaturated fat not saturated.
fat don't make you fat, instead it helps you burn more fat.
excess carbs makes you fat.
Don't eat fruit because it will slow down fat burning, instead take multivitamin pills.
try jogging for 20-30 mins 3x a week
try eating smaller meal 6x a day(every 4 hour)
drink plenty of water 8-10 glass a day.
try to move more often.
eat less, burn more - to lose fat
eat more, burn less - to gain weight.
high proten food are skinless chicken, lean steak, prawns and tuna