You want to minimize insulin secretion because insulin signals to an enzyme in fat cells (aptly named "hormone-sensitive lipase) NOT to cleave stored fats and release fatty acids to the blood for eventual energy usage. To do so, maximize insulin sensitivity through fasting and anaerobic training like weight-training or sprinting and eat few foods that are insulinogenic, those that lead to an insulin response. Minimize fruits especially, dairy to a lesser degree (except butter -- little insulinogenic casein protein here to worry about), and vegetables to an even lesser degree to keep insulin secretions low.

Further, try to minimize cortisol as this hormone leads to fat storage. Cortisol is the much-maligned "stress hormone", so avoiding stressful activities will keep its concentration low. What defines "stressful" isn't immediately obvious, but as far as cortisol cares, excessively long physical activity (>1hr. lifting or >20min. jogging), poor quality or too-little sleep (varies, but generally, >7.5hrs./night with few interruptions is sufficient), prolonged fasting (>24-36+hrs.), or general stress.

Caloric intake, assuming it isn't terribly extreme in either direction, isn't nearly as important as hormonal signals to fat cells when it comes to trying to empty out the fat cells. So rather than focusing on how much you eat, though still worth considering, you should instead focus on what you eat, how you exercise, and what you can do to minimize stress and maximize sleep.

The body's system for fat mass regulation isn't as simple as that, but those three considerations will almost certainly take you to where you need to go.

When leaning out the less carbs the better in my experience. Meat, eggs, fish, and I would pretty much only eat a vegetable as sauerkraut or kimchi on the side. And as long as you push yourself physically (according to your own present abilities, so could be 100 pushups or 1, etc) it will rip it off good.

Are you tracking your food intake? (use http://www.fitday.com its free)

For most, the general amt seems to fall in this range, 55-65% fat, no more than 25% protein and low carb is anywhere from <50g per day. Eat low starch veggies, greens are great. No or only 1 portion fruit (berries) and no or 1 serving nuts day. No sugar (honey), no dairy is recommended to help lean quicker but you can do small amts, it might just slow things a bit.

Everything in moderation as well!!

This is may not necessarily be the exact program for you but its a starting point to work from.

It also helps to know your BMI and know what your caloric intake should be. You've got to create a calorie deficit to loose weight. I also didnt exercise much at all at first, but DO keep moving and lift where/when you can.

I use fat secret. It does the same as fit day and I have an app on my phone. I'm going to keep track for a few days to see where I need to make adjustments. I do strength training once or twice a week and I walk for 30 to 40 minutes 4 or 5 times a week. Nothing crazy. I get 8 or more hours a night with 9 or more on the weekends. Job isn't too stressful.

I want to lose 15 pounds. That is my first goal. So high fat, high protein, low carb. I typically eat spinach, broccoli, cauliflower, peppers, mushrooms, lettuce, etc as my veggie sources.