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Marshmallow , I've no quams about being called fat. For weight loss I would advice against HIIT, yes you read that right. From experience, HIIT does burn more fat (calories actually) but there are a couple of factors that must be taken into account. Firstly, HIIT requires HIIT: meaning your intensity should be 100-90% and it's really hard for most people to achieve that in workouts. Secondly, the body adapts within two weeks no matter what your level of fitness is so starting it earlier will make it harder and harder for progression.
Thirdly, HIIT makes you prone to injuries. Injury = no weight loss. It's better to go for a moderate-high aerobic workout ranging from at least 45-120 minutes and mixing it with mulitiple workouts throughout the day really helps (e.g. 45 mins in morning light, 1 hour evening hard etc.,) I would reccomend people going for elliplticals to lose fat, I have squatted 120 kgs still running made my knees hurt after 8 weeks, my doctor suggested going for low impact workouts. I would recommend that because losing over 10 kgs of weight drastically changes the body physiology and essentially your body is in a catabolic state (for many people this means healing for the body will be harder than usual that is also why recovering will be harder).
Also, be very, very clear: do you want to lose weight, lose fat or gain muscle or be toned these are different and require different techniques. For example, if you want to lose weight then keep your calories capped at around 1200-1500 cals (though it varies according to wieght) and give your body varaition with two days on 1200, 1 day on 1500, then 1200 then 1800, then 1200, 1200 and so on. That makes the body be tricked about the availibility of food and thus weight loss easier. Unless you have a problem like hyperuricemia (uric acid) then do not go for a high protien I would suggest making protiens no more than 40% maximum of your cals and that too with a lot of water (4-5 liters). Also eat complex carbs, healthy fats and be patient: reward yourself, have cheat meals, ask for support.
If you want to lose fat, then keep your calories where you can maintain your lean mass (usually 2000-2500 cals but calculate it) and then have a cardio session 4-5 times a week, keep them moderate to high intensity.
For toning, go for weight training, non-free weight training such as crunhes, pushups, pull ups, hacksquats work wonders for toning the body, Yoga has been shown to be perfect for hard to tone areas such as the glutes (butt).
For muscle gain eat a surplus calories but that should be mostly protiens keep sugars in check. Go for weight training but try to get at least 3x light to moderate cardio in.
For fatties like me I would suggest having focus on cardio, remember CALORIES ARE SUPREME! You can slack in terms of exercise but you cannot exercise your excess calories out. For that have substitutions: eat Fruitella (50 cals, fruit sugars) if you want to have ice cream and that's actually recommended. It makes losing weight easier if you are eating foods you like. If you want ice cream you can make some at home and get some good brands at Hyper and good stores just keep that the calories in check. Secondly, have fruits, have green tea, try to cap sugars (cookies, refined sugars) but I would say that if you need sugar in tea then take one tea spoon with tea in skimmed milk (that's about 60 cals) tab that in your calorie count don't go for fake sugar. Keep the cardio up and keep 2-3 toning sessions per week (crunches, pull ups, push ups the more the merrier start with 3 sets of 8 for each move up to 4 sets of 25 reps and 5 sets of 20). However, focus on weight and then aesthetics. And YES one last precaution: you need to change your lifestyle no diet is permanant. Have good days, have meals off and be healthy that's the precedence not thinness. You will feel great afterwards and oh yes it will takes 2 weeks for you to start notice the change. SO STICK WITH IT and GOOD LUCK!