[MENTION=12937]Game Addi[/MENTION] Fish oil is natural so definitely go for that. I personally would not recommend any fat burner/loss pill because God knows what kind of chemicals they put in them. It's better to just restrict your diet and exercise regularly. Remember diet is responsible for roughly 70% of your weight loss, while exercise is about 30% (these figures are not set in stone, however diet generally plays a larger role).
Calculate your maintenance calories (Calories required to sustain/maintain your weight at the current level it is):
BMR Calculation:
Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. Still doesn't consider the differences as a consequence of high BF%. Thus it again OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
Now multiply by your activity level:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
You will now get a rough estimate of your maintenance calories = BMR*Activity Level
Eat about 500 calories below the maintenance to lose about 1 pound per week. If you want more drastic loss eat 1000 calories below maintenance for 2 pounds a week drop.
Remember: Do not weight yourself everyday. Weigh after every 3-4 days or so to get a closer estimate at which way the scales are tipping.
Also for exercise, I personally recommend doing heavy weights, low reps when losing weight in order to minimize muscle loss (When you lose weight and fat you also lose muscle).
