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Hi Igo,   The best way to lose body fat is by increasing your aerobic activity (jogging, biking, swimming, etc.) and building muscle (weight lifting) to boost your metabolism so you are burning more calories throughout the day.  Your goal is to lose body fat, so it's that much more important to include strength training.  You want to maintain your muscle mass and lose fat pounds, not muscle.   The best rule of thumb with weight loss is 1-2 pounds a week.  If you try to go faster, you'll most likely gain the weight back.    As far as how long it will take, that all depends on your weight and how much you need to lose to drop 2.2% body fat.   Now, I didn't mention how you're eating above, but it's a given that if you want to lose body fat, you need to be following a healthy diet that promotes fat loss.   All the best, Lisa Nelson, RD, LN Lose Weight