How to get lean or lose body fat
Losing body fat comes from burning more calories than you take in, simple famous logic. This is why I used intermittent fasting to keep my body fat % down.
Intermittent fasting reduces body fat because when you starve the body starts sourcing energy from fat, so what you do is, have a filling meal after four hours of waking up, if you get up by 6am to work, have a breakfast by 10am, you can have anything you want as long as it doesn't go up your calorie deficit, if you burn for example 1000 calories naturally a day, and your work out burns an extra 400 calorie, this means you can play with 800 calories.
So you can split the 800 into three
Breakfast at 10am - 260 calories
Lunch at 2pm - 260 calories
Dinner at 6pm - 260 calories
So 1400 - 800 calories = 600 calories out of your body
Your breakfast, lunch or dinner can be anything as long as it doesn't go over your calorie deficit. It can be Pizza, as long as it isn't over 260 calories.
NB: The numbers used here are not realistic but just chosen for emphasizing purposes.