Help me create a diet and very short workout routine to lose body fat - General

I'd like to lose some body fat, I'm slightly over 17%, and I'm happy with any reduction. Especially if it means I get a more defined jaw-line. Now, I don't have much time: I have 15-20 minutes each morning which I'd like to spend on cardiovascular exercises. I also have a treadmill and some dumbbells. I can't go out though because it's Norway, and it's kind of hard jogging or sprinting on snow and ice. What wish to do as well is go on a diet. I've never done it before so I'll need some help here, because I don't know much about it. What I do know however is that I tend to eat very much varied, not too much unhealthy and I eat a lot of protein and fiber. I don't regulate any calorie intakes or anything. So what do you guys recommend?

Defined jaw-line. I want that shit. I don't have much advice in the way of diet, however I definitely advise you to start calorie counting, just to make sure you get a calorie deficit every day. There is a lot of information on the web about calorie count in a lot of food, and if you have an iPhone or iPod there's an app called DailyBurn which is useful for doing just that.

Firstly, stop wasting your time on the palestinian-israeli debate. Secondly, here is it as simple as possible; for fast diets, cut a shitload of carbs, add steady state cardio every day and take off some if you feel like shit. watch bodyrecomposition changing and have slightly higher carb days if it's a workout day. slow diets, start counting everything, use fitday or something, make sure you lose 1-2lbs weekly by using a scale, you stall, you take off another 5-10% carbs, repeat. difference is that the above might cause muscle loss supposedly. Fuck that, if you're over 17% just take off carbs aggressively and it's gonna be a stroll in the park

[QUOTE=HarveySpecter;38499835]Firstly, stop wasting your time on the palestinian-israeli debate.[/QUOTE] Haha, son, you have no idea how many carbs that burns. The thing is my schedule varies so much from day-to-day, the only time I'm certain I do have time is in the morning. Today I happened to have time because my friend had to postpone our date. [QUOTE=HarveySpecter;38499835]FSecondly, here is it as simple as possible; for fast diets, cut a shitload of carbs, add steady state cardio every day and take off some if you feel like shit. watch bodyrecomposition changing and have slightly higher carb days if it's a workout day. slow diets, start counting everything, use fitday or something, make sure you lose 1-2lbs weekly by using a scale, you stall, you take off another 5-10% carbs, repeat. difference is that the above might cause muscle loss supposedly. Fuck that, if you're over 17% just take off carbs aggressively and it's gonna be a stroll in the park[/QUOTE] Thanks man. I'll spend the next week assessing my intake and then seeing what to cut. I'm also installing that DailyBurn tracker on my phone now. Don't want muscle loss though, I'm weak enough as it is so I'll start with the slow diet.

Well you should do some weight training, specifically after having something high in protein like meat or peanut butter.

[QUOTE=mac338;38499976]Haha, son, you have no idea how many carbs that burns. The thing is my schedule varies so much from day-to-day, the only time I'm certain I do have time is in the morning. Today I happened to have time because my friend had to postpone our date. Thanks man. I'll spend the next week assessing my intake and then seeing what to cut. I'm also installing that DailyBurn tracker on my phone now. Don't want muscle loss though, I'm weak enough as it is so I'll start with the slow diet.[/QUOTE] If you really want this, you will find a way. Be it waking up at 5am or working out at 1 o'clock in the morning. There's always a choice.

Of course there is, but what I set is what I'm willing to sacrifice without going to bed even earlier. Priorities.

Okay, now I'd say that was extremely successful, and I didn't starve myself at all. I just cut out all junk and replaced it with protein-y shit like eggs and peanut butter. Listened to my body more. Didn't really have a system in my diet, just discipline and awareness. Home made food instead of fast food, for instance. But it was too successful. :v: I dropped 11 kilos (24 pounds) in a month. I don't think that's healthy... at all. I did not expect that [I]at all![/I] Pretty crazy. I gotta build up some more muscle to compensate for the lost weight now I think.

[QUOTE=mac338;38966725]Okay, now I'd say that was extremely successful, and I didn't starve myself at all. I just cut out all junk and replaced it with protein-y shit like eggs and peanut butter. Listened to my body more. Didn't really have a system in my diet, just discipline and awareness. Home made food instead of fast food, for instance. But it was too successful. :v: I dropped 11 kilos (24 pounds) in a month. I don't think that's healthy... at all. I did not expect that [I]at all![/I] Pretty crazy. I gotta build up some more muscle to compensate for the lost weight now I think.[/QUOTE] You will usually lose alot of bodyweight the first month because it's your body flushing out all the useless water and liquid shit you have inside of you, don't worry, I had lost up to 20 pounds within 2 weeks when I first started. It gets tougher after that and a little bit more time and discipline but it's still not that bad. Over the year, I've lost 70 lbs so far and all I did was start working out at home and cut the junk food and shit I used to eat between meals, now I just eat 3 big meals during the day and nothing else, did wonders.