On top of these i would like to add a few more things:
- Do your cardio training(running, swimming, cycling) training, the very first thing in the morning (if possible) in an empty stomach. If possible drink a cup of black coffee(no sugar and make it more strong) coz coffee contains caffeine which helps to energize your body as well as it helps in burning body fat.
- try HIIT training method(High Intensity Interval Training) which is let's say you are running in a 400m track race, then you SPRINT for the first 100m, then JOG/WALK for the second 100m, then again SPRINT for the third 100m and then again JOG/WALK for the final 100m. You can do it minute wise, as well, WALK/JOG for 1 min, then SPRINT for another 1 min, keep on repeating this step for at least 15minutes.
- go "CARB LESS" for at least 2 consecutive days in 2 weeks time frame. In those 2 days, limit your carbohydrate intake to less than 100g.
- DONT take carbohydrates 3-4 hours before bedtime. Especially we nepali always have daal bhaat, before bed, even if you take this make sure you don't take it just before bed time.
Hope it helps. It worked for me, i went from 178 to 150 in 2 months.