I've some bad news for you, most likely: There are many diets out there that can help burn fat, and there are many pills that can help the process, but none of them are simple or easy.
As a simple place to start, cut out alcohol and refined sugars (including regular soda; diet soda is fine, but opt for the caffeine-free versions) from your diet. Opt for whole grains, vegetables, beans, leafy greens, and other high fiber carbohydrates. Eat more protein. Limit saturated fat and opt for fats from fish, seeds, nuts, and vegetables. Once you are eating correctly, figure out your caloric needs (there is a handy calculator
here) and subtract 500 from that. This is the amount of calories you should be getting in a day from the kinds of foods I mentioned above.
Next, exercise. Get to the gym and lift heavy weights. Forget the myths you may have heard about high reps for definition and lift (safely) the amount of weight you can lift no more than 7 times in a row. Take a 2 minute break and repeat, going for 5 sets of 5-7 reps in each exercise. You don't have to exercise every part of your body each time, just pick an area, e.g., chest, back, legs, and go for the main muscle groups. Do this 3-4 days a week. On days when you aren't lifting, jog or run until you are sweaty and tired. Then run some more, making sure to stay hydrated. Take at least one day a week off from running and lifting. Relax. Don't break your diet, but enjoy the break and start again the next day.
If you can, do some exercise before breakfast. When you wake up, take 15 minutes to drink some water and/or sugar-free green tea and wipe the sleep from your eyes, then go for a jog/walk/run for 30 minutes. Take another 15 minutes to cool down and drink some more water or sugar-free green tea, then eat a decent breakfast. Oatmeal and some form of protein with a glass of milk or OJ is a good idea. Exercising before breakfast will help to put more calories toward muscle and less toward fat as well as helping you regulate your appetite and keep your energy up throughout the day.
If something happens and you end up binging or cheating on your diet, don't give up. Just get back on track the next day.
As far as things to help you lose fat, keep it simple: drink at least one gallon of water every day. Take 10-20 capsules (yes, that many) of fish oil every day. Take a multivitamin. Drink as much sugar-free green tea as you like. There are thermogenic fat-burners available, but judging by your question, you have a fair amount of fat to lose, and it's going to take a while, so I would recommend going without the stimulants at least in the beginning. This will show you that you don't have to rely on pills to make progress because your diet and work are more than enough to transform your body. There are non-stimulating fat-burners available that have other good health effects besides fat loss, which would be better suited toward your long-term goals, I think. Among them are Green Tea Extract, Fish Oil (as I mentioned), and SesaThin (which works synergistically with the fish oil and improves cholesterol levels) Those are all available for reasonable prices online, so find your favorite online retailer and read about them.
Most importantly, realize that this is going to take time. Crash diets work only temporarily; the best fat loss you can get is gradual fat loss. Don't think of the foods I outlined above as a diet; think of them as a lifestyle. Try eating and exercising the way I outlined for 1 month; the first week is probably going to suck, and you're going to be tired and miss your old foods, but by the second week, your body will begin to adapt, and by the third week, I guarantee you will feel better overall and have more energy. Keep a log or diary of your progress, but don't constantly look at the scale. If your weight loss plateaus, re-calculate your caloric needs with your new weight and adjust your food intake accordingly. Change the way you live and eat to reflect your goals and your body will react. It may take months or years, but if you stick with it, I guarantee you will get to where you want to go.
Fat Burners
