1. Find what works FOR YOU, there is no universal method.
2 . Except the universal method is probably just to eat less sugar, less red meat and get off your fat ass.
I lost 11 kilo's, 24 pounds, in about a year about doing nothing but eating less sugar and less fat. Nothing else. No fast food, no candy, no soft drinks, much less red meat.
That's what worked for me and I'm confident it'll work for others, because we stuff our stupid faces with sugar all damned day.