3 Key Factors in FAT LOSS
Your diet should be individualized for you, to ensure that you get the results that you want in the time frame that you want them. Your diet should follow the principles of adequacy, balance, energy control, nutrient density, moderation, and variety.
The last piece of the fat loss puzzle is exercise. Your exercise program should follow the FITT (Frequency, Intensity, Time and Type) and SOAP principles (Specificity, Overload, Adaptation, Progression); and include resistance training (2-4 times weekly), cardio (predominantly in the form of high intensity sessions), and flexibility (to aid your joints and muscles).
As long as you are eating right for you and for fat loss, doing weights 2-4 times per week, doing cardio 3 or more times per week for 15-30 minutes per day (depending on the intensity; the higher the intensity the shorter the session), and allowing your body to recover (this is very important; if you do too much, then your body will not be able to recover properly and you will not get the results you want, since your body only adapts and gets results in the recovery time!), then you will successfully lose fat!
contribution via http://www.bodybuilding.com/fun/free-in-depth-fat-loss-guide.htm