What is the best diet and exercise program to lose *fat* fast. Excess fat, not muscle and structural fat.?

Answer 1

you cant possibly lose more than 2 lbs of fat a week - if you are losing more its just water weight and muscle and you are not doing it wright
you can only lose fat by creating a slight deficit in daily caloric intake
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

What is structural fat? It sounds like muscle.

How about walking or cycling instead of taking public transport, unless you live really really far from work/school.
Eat nothing but fruit, vegies & wholegrains.

Answer 3

This is the best one I was able to find, as it combines both diet and exercise, and it even allows for a 'cheat' day!!!
Plus:
You lose weight and gain muscle!
http://www.amazon.com/5-Factor-Fitness-Secret-Hollywoods-List/dp/0399532099/ref=pd_bbs_sr_1/103-8966520-4271828?ie=UTF8&s=books&qid=1185866840&sr=8-1

Answer 4

Exercise = Running/Skipping(Jump Rope)/Swimming

Diet = Plenty of fruit and veg and lots and lots of water.