The three main factors that can affect weight loss are nutrition, training and weight loss. Unless you are an athlete or training for a competition, it is best to stay away from them and burn fat and build muscle naturally.If you make a dramatic improvement in your diet within a week, you will see positive results within a week. Lower your sugar intake and move from high GI, quick releasing carbohydrates to low GI, slow releasing carbohydrates. Eating 5 or 6 small meals a day, rather than 2 to 3 large meals, will also help you lose weight and improve your energy levels.The more you train and move your body, the more calories you will burn. Combine weight training with cardio training for maximum results.