You picked a good time for this question - I am doing another event for IBM regarding this and Ill sum up some notes I have. If its too long then just look at the bulletin points below the explanations - otherwise read them because they explain why I say what I am saying. If no one cares then I can just delete it as well:
I still recommend the same three things to everyone who wants low body fat and they are no no particular order other then me putting a number in front:
1. Begin Fasting, I'm not saying go crazy and do some youtubers "once a day" crazy bull shit. Pick a time for lunch and pick a time for dinner then make sure you don't eat outside of those windows. Why is this important? Well when you do things like cardio you tend to burn more fat off of the area's you are moving then the rest of your body - however if you can do things to boost your metabolism and increase the rate in which you burn fat in general you will lose fat in the places that are hard to. (The same places you as a male put fat primarily which would be your chest, your lower stomach, and your lower back). Lastly if your someone like me and your hungry all the damn time - this will help you curve your hunger as you know exactly when you are eating and you get in a routine.
- A simple thing I do is I eat at 12:30 for lunch, 3 for a snack, 7:00 for Dinner, and 8:30 for a final snack. That leaves me with an 8 hour eating window and a 16 hour fasting window which guess what - your fasting when your sleeping. Anything greater then 5 calories will break a fast - so just water essentially.
2. Count things, I'm not saying you can't eat more then 2000 calories but when you end your day if you want to lose weight you need to be under 2000 calories. On average I intake around 2100-2500 calories but my end of the day amount its usually between 1600-1900 resulting in about .5 - 1 lb's of fat per week lost. In addition to this you should pay attention to more things as you begin to get educated on nutrition. Sugar is used as an energy source - everyone knows this- but when you have too much it turns to fat. As a normal human being you should aim to be around 25-35 grams of sugar as a male (20-25 as a female) and you can add roughly 5-7 if you have worked out hard that day. There are differences in the kinds of sugar which is helpful when it comes to breaking it down and why those sugars don't turn to fat as easily but if you are in taking too much sugar it will turn to fat plain and simple. Lastly you should keep an eye on your salt - a lot of low calorie things and pre-perpared things have a ton of salt. Not only is this bad for your health but you can retain water making you feel bloated and look a lot "fatter" or softer then you really are - just pay attention to the % on the box and as an athlete you will need a bit more then the average person. (I haven't calculated this from my own notes but I have no issue with about 20% more then the recommended amount)
- The take away here is to begin to count your calories, your sugar, and your sodium. Eventually you can get into things like GMO's and natural shit but start off with simple numbers. Remember even things like Fruit can be bad when your numbers get too high. The science behind it makes sense and you will see it when you track your results.
3. Standing, the last thing on the list is burning calories. You can do what you want but as an athlete you know damn well 2000 calories isn't going to work for you. This means you are already at a disadvantage just feeding your self. What can you do? Well you can examine how you burn calories - as an athlete you know a mile jog on a treadmil is roughly 80-120 calories, outside is roughly 100-145 calories, and uphill is roughly 140-210 calories all depending on your weight and speed. A smart man would look at other ways that you can incorporate burning calories without causing strain on your body to keep up with your requirements. An average person burns 60 calories per hour standing, but an athlete of your size burns more around 70-80. What does this mean? - If you decided to stand for one hour every other hour by the time you were done your 8 hour work day you would have burnt about 300 calories. So what, thats nothing? - Thats the equivalent of running about 2.5 miles out doors every single day.
- If you added in just a small amount of standing you could lose weight by changing just about nothing in your life. Granted losing weight doesn't mean you will become this jacked human being as you really are what you eat. However this with the right diet will lower your body fat tremendously.
I can provide more information on what to eat and work outs but I'd rather not type more if no one cares with what I typed here to begin with