For optimal fat loss:

Eat a small balanced meal consisting of a complete protein and carbohydate every three hours.

Don't shun fat. Essential fat is necessary for fat loss.

Omit processed food, including dairy and bread.

Implement carb-rotation.

Drink filtered water, up to a gallon a day.

Include cardio and progress it weekly to ensure you are not falling into cardio adaption.

Vary your forms and intensity of cardio.

Include resistance training to build lean muscle mass, which increases your BMR.

Train one body part a week. Hitting each body part with approximately three exercises in the 4-12 rep range.

Keep training under an hour.

Supplement with a good multi-vitamin/mineral complex and glutamine.

Allow the body to rest.