i have a lot of back fat and belly fat how can i lose it asapWatch
or you can do like 20 second intervals because you might find it hard.
You lose body fat by being in a calorific deficit, this means when you eat less calories than your body needs to maintain it's weight in a day. In order to eat less than this you need to find out YOUR TDEE. (ignore anyone telling you to eat a certain amount of calories without them knowing your stats and TDEE).
Your TDEE is the total amount of calories your body uses in a day to MAINTAIN it's current weight. Your TDEE is determines by your: height, age, weight, gender and activity level. You can work out your TDEE here:
All you have to do to lose weight is eat under your TDEE. You do this by counting calories, I recommend using www.myfitnesspal.co.uk to log calories and get an idea of how much you are eating.
If you eat abut 500 calories less than your TDEE then you should lose weight at a steady rate of approximately 1lb per week. This is because 1lb of fat is approximately 3500 calories, so by eating 500 calories less than your TDEE your body resorts to burning your fat for energy 3500 divided by 7 days = 500 calories per day. This is however approximate as whenever you lose weight not matter what at least some of that weight loss will be muscle loss. Though if you don't try to lose weight quickly, you eat enough protein and do some exercise muscle loss should be very minimal.
When counting calories you have to be accurate, otherwise there is very little point in doing it. You have to make sue you're counting oils when cooking, sauces and drinks. These are things people often forget but pack on the calories and can make it so you are eating more calories than you think (and so not in calorie deficit) and then leave you wondering why you aren't losing weight.
In terms of weight loss, calories in vs calories out (calorie deficit) it doesn't matter what types of food you eat. You could eat only McDonalds and still lose weight so long as you are in a calorie deficit (though of course that's not healthy). So don't obsess too much over what types of food you are eating, it's pointless. You should however try to eat a balanced nutritious diet, this should help you feel full and stop you feeling hungry, craving food and wanting to binge.
Also get rid of the mentality "I want to lose weight fast". That's impatient and you WILL fail going into weight loss with that attitude, because the weight won't fall off as quickly as you want it to and you WILL give up. So snap out of that.