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numberwang on 28 November 2019
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DonFerrari said:
I wouldn't trust any fast gain or some nutricionist.

But on my weight reduction plan I gone from 182Lb to 172Lb in one month and now almost 3 months after starting I'm sitting at 164Lb.

Basically the best method to burn fat involves:
Consume 500 cal less than your basal and burn 500 more (1000 inbalance, that can make you burn up to 2Lb of fat per week, anything over that is either dehydration, loss of muscle or very unhealthy)
Do cardio vascular exercises at 60-75% of your maximum cardiac beats (so walking at about 4mph is a good range) 2 or 3 times a week at least, starting at 40min per week and raising 5min per week.
Do hypertrophy in gym 6 days a week, burns a lot of calories and build muscle which raises your basal and help burns fat.
For eating use the very simple math of 2g per Kg of body mass (below 25% of body fat, if you are over it then count only your lean weight for the count) of protein, 0.6g per gram of fat and 3g per kg of carbo (and reduce 0.2g per week). Always choose good food, for carbo things like sweet potato, whole rice, etc, for fat can be peanut grinded, white cheese or seeds and for protein basically any regular meat, egg or milk.

You don't need any medicine or supplement unless you have a disease or hard time to have some portion of the diet. All else is just people reaping you. Creatine helps a little, whey protein can be good for after workout, fish oil isn't bad, caffeine is a burner, vitamin is good for health... but you can do without any of these.

Gym sessions 6 days a week plus calorie restriction for 3 months is quite a lot of effort for small results. If weight loss is the goal, a few days of fasting would have achieved the same without the hassle and slowdown of metabolism.

Gym sessions (strengths?) are useless under calorie restriction. You will not be able to gain muscle mass without calorie and protein surplus (unless you take steroids). You might get wiry like a cyclist at best. Natural muscle building requires bulking (overeating) and cutting (fasting to melt the fat).