If it helps . Ive lost 12 lbs and went from 21% body fat to 18٪ body fat in 2.5 months

I lift weights ( just some dumbbells and a bench & pull up bar ) 4 times a week and run 1 mile 2 times a week , depends how i feel sometimes just once a week .

But the most important part to me is im eating low on fat high on protein . So far it has made a big difference on me . If you want more detail let me know .