Because im nice.

EATING:

Good:

Eggs
Fish Oil
Olive Oil
Vegetables
Mixed Beans
Chicken Breast
Lean Red Meat
Fruits
Salmon, Tuna, Cod
Protein Powder (Whey)
Fat Free Cottage Cheese
100% Natural Rolled Oats Oatmeal

Medium:

Mixed Nuts
Peanut Butter
Rice, Pasta, Potatoes
Mixed / Whole Grain Bread
Skim Milk
Low Fat Yogurt

Bad:

Fatty Meats
Fatty Dairy
Lunch Meat
Whole Milk
Soy
Soda
Fruit Juice
Bagels
Fruit Bars
Candy
Margarine
Vegetable Oil
Heated/Fried Oil
Corn Oil
White Bread
Cereal
Alcohol

WORKOUT:

Every Day:

100 Pushups [5 sets of 20]
100 Situps [2 sets of 50]
100 Crunches [2 sets of 50]

Mon, Wed, Fri:

Run 2 Miles at moderate pace

You follow this guide and i gauruntee you will lose body fat, and with the pushups/situps/crunches and proper eating, you should see small amounts of muscle growth as well. After your comfortable with this for a while, start going to the gym