I targeted myself to reduce fat% several months ago. As result interesting investigation happened.
I fond of sport, a lot of different kinds from climbing till bicycle. Main recommendations I kept for the result were:
1/ lack of calories,
2/ 1,5-2 gram of protein consumption per 1 kilo of weight per day
3/ 2 liters of water per day
In firs weeks result looked very good, I used only strength training 3 times/week. After some stagnation I added bicycle 1 hour per day (to work place and back) and result improved little bit.
Section 3 (bicycle > 140) is most interesting for analyze. In this period weight kept reducing but fat% hadn't changes. I conclude that muscles burned instead of fat and main reason is HR >140.
Last section was really effective. I went camino de Portuges with keeping my rules for protein and water. Of course expenditures of calories was dramatically higher then consumption. In average 30 km per day with 1 real food intake.
As result 7.5 kg of fat was lost in 3.5 months. I found balance of calories and favorite kinds of activities to keep my weight and fat%.
Good luck for everyone!