Fat Loss and Weight Loss

Fat loss is more important than weight loss!  If you burn fat and build muscle, you will permanently speed up your metabolism.  This will give you permanent fat loss and weight loss provided you continue with regular exercise and good nutrition.
 
Acceptable body fat percentage for women is 25% to 31% and for men, 18% to 25%.  Abdominal fat should also be decreased as much as possible because high abdominal fat has been shown to be a precursor to diseases like cancer. 
 
High intensity circuit weight training and high intensity interval cardio have been proven to be effective for long-term fat loss and weight loss provided you have a good fat loss meal plan. High intensity interval cardio training will give you more calorie burn during and after your workout.  You will also burn fatter.  Twenty minutes per session, 3-4 times a week is enough.
 
There is no specific fat loss diet.  A diet high in fruits, vegetables, whole grains, lean meats and low saturated fats, low trans fats, low sugar, no processed foods, etc. will give you the fat loss you want provided you have a regular exercise program and burn more calories than you eat. 
 
There are several ways to break through your fat loss and weight loss plateau.  Change up your weight training routine about every 2-3 weeks (or weekly if you like) to keep your body from adapting to your routine.  You might need to cut sugars and processed foods from your diet.  Or, you might need to increase the intensity of your cardio workout.