Okay so when you say that you want to lose weight most people mean that they want to lose that extra unwanted fat, while maintaining muscle. BUT often the conventional normal ways to do such doesn't work. People end up losing muscle while retaining that ugly fat.
Conventional fitness theories such as excessive cardio, and low fat diets usually result in this unwanted muscle loss and fat retention. Of course if that is what you want, an undernourished skinny fat look, then continue doing things the way that you are doing them. But of course you do not want that now, do you? You want a body that others will admire. Strong lean, maintaining speed and strength. to achieve this however you will need a lot of protein, as muscle is super hungry for that energy and its this energy that will be needed if you are wanted to maintain and put on muscle while losing that extra fat.
First step, scrap the weighing scale. You will not be needing these anymore to monitor your weight loss. The following is what you will need to focus on to supersize your muscle while losing that fat.
Eyes, once a week you need to strip in front of the mirror, and take pictures of your whole body. doing this on a daily basis will not work as your body changes will not be noticeable in such as short space of time. weekly is a good timing to notice changes. Make sure to check for fat lumps, flabby chests and underarms. These are all signs that you are losing muscle while keeping the fat.
Ears, okay so if you are losing the fat and gaining the muscle then you will be noticed by the people that surround you. they will compliment you and say things like 'you have lost weight!!' and 'you look way healthier' these are signs that you are doing well and are on track.
Belts, if you are losing the fat and keeping the muscle then that means you will need to go shopping for new jeans. new jeans new belts means that you are on track, congrats.
Weights, are you pumping up the weights as you progress? if you are struggling to maintain the weights that you once used to use with ease, then its a major sign that you are losing muscle. not a good sign.
So how exactly do you maintain muscle and reduce fat? eat a high fat, moderate protein, and low carb diet. Lift heavy in the gym and occasionally (meaning like once a week) do a sprint. this is a simple yet effective technique to increase muscle and lose that ugly extra fat. below are some more details on what you can do:
Do intermittent fasting, avoid too much cardio, Avoid Excess Chronic Cardio, sprint on occasion, lift heavy when doing weights, don't eat too much food (eat when hungry, stop when full) That's all there is to it. Simple yet effective way to pack on more muscle and lose that extra fat. Check out http://www.mypaleocookbook.com for more nutritional advice.
