Cutting calories to burn fat from stores on body is key to getting rid of unwanted body fat.
The average male who is fairly active and exercises regularly will burn about 18 kcals per pound of body weight per day.
For a 12st guy this equals 3024 kcals
To reduce body fat cut kcals down to
14 kcals per pound body weight on training days. = 2350 kcals
12 kcals on non training days = 2016 kcals.
Control dietary fat.
Butter is better than oil spreads , nut oils are better than vegetable oils,
Keep some healthy fats in your diet such as;
Salmon, mixed nuts, peanut butter, and avocados.
It is important to control fat storage hormones. If you can suppress these fat storing hormones then you can expect to reduce body fat. The ideal way to achieve this is to control your carbohydrate intake. Carbohydrates cause large and rapid release of insulin in the body. Insulin is a hormone that inhibits fat breakdown and drives fat storage. Eating fewer carbs tends to moderate insulin levels and leads to fat loss. Use portion control to ensure carbs are not over eaten.
All carbs are not equal. Fast digesting carbs have a fast action on insulin causing levels to rise rapidly leading to potential fat gain.
I.e. White Bread, most cold cereals, sweets, rice cakes, white rice, white potatoes, white pasta.
Slow digesting carbs do not have such an effect on insulin and should therefore make up the majority of your carb intake.
I.e. wholemeal bread, oatmeal, wholemeal cereals, sweet potatoes, brown rice, wholemeal pasta, legumes.