I have been fat most of my adult life despite exercising regularly. I just kept getting fatter and fatter as I aged, tipping the scales at 104kg at age 45. I have been through several diets before with much success, only to gain back every pound I had lost and within months. Tired and confused, I started to do research on fat loss and used my body as an experiment. To my amazement, I discovered that fat loss is actually a simple process. So simple that I lost 9kg in 6 weeks and a total of 21kg in 15 months. My waist to height circumference ratio reduced from 0.64x to 0.47x better than the ideal ratio of 0.50x. By following a simple routine that I developed which included manipulating intake of certain foods during certain times of the day to maximize the body's natural fat burning process and perform exercises efficiently, I achieved maximum calorie usage, built lean muscle mass, achieved after burn effect and increased metabolic rate.This book provides guidance to readers on how they can design their own routine for fat loss after they acquire the knowledge and the principles that I share on food intake manipulation and exercising efficiently. The routine will be simple and more importantly will be sustainable in the long term as food intake manipulation allows the continuation of eating food that you enjoy.