If you want to lose fat then you need to eat a small meal every three or four hours. Lower the amount of carbs you eat like breads and eat more protein like chicken and fish. Eat like this six times a day. Add some exercise to really speed things up.
Eat plain oat meal in the morning with blue berries and have a shake like myoplex. Its good! Then boil eggs and eat the egg whites... No fruits like water mellon, honey dew or apples they have too much sugar... You can have talapia, chicken and fresh spinach... Whole grains are good like wheat rice and white sweet potatoes are a good snack and provide excellent source of carbs... You also need to do some kind of cardio every day:)