FWIW I have come to believe strongly in the fairly widely held but possibly not universal or 100% rigorously proven exercise science meme that the fastest (NOT only) way to lose fat is by doing any type of interval training. The idea is that by doing several short (1-5min) bursts of maximal intensity exercise with short breaks in between, you will best effect hormonal changes leading to increased metabolism and "after burn" over the next 24-48 hours. As far as I know it doesn't matter much what type of high intensity exercise, can be heavy weights, low weight / resistance cardio, cycle sprints, running sprints, rowing/ergometer sprints, skipping, some kind of circuit training or rapidly repeated mixed body weight exercises .... whatever you like or find otherwise helpful. You can repeat interval training every 1-2 days. You will not need as much recovery as strength training or endurance training.
Also, I have found if I cook with oil, especially high polyunsaturated oil such as regular sunflower or canola, I can add 0.5kg to 1kg body weight in 24hours, even by consuming less than 100ml of oil and correcting for daily body weight fluctuation patterns. This weight comes off again quite quickly for me, and your mileage may vary here in terms of whatever metabolic effect is going on, but perhaps try:
- reducing or eliminating oil cooking (you can still have some oils in salad dressing, especially high oleic or high omega3 oils such as mustard seed, flaxseed, olive or avocado oil, and eat some oils from nuts); AND/OR
- use more monounsatured/high oleic oils for cooking, e.g. high oleic sunflower oil (made for food services industry, not sure how easy it is to buy retail), olive oil (problem is the low smoke point), or avocado oil; AND/OR
- use more saturated fats for cooking (e.g. coconut or red palm fruit oil, even macadamia oil which is about 20% saturated fat, reasonable monounsaturate content, some good antioxidants and a 7:1 w6:w3 ratio, relatively better than most vegetable oils)
Fat loss is not my main fitness goal, but it helps. Since December my average body weight has gone from about 85kg to 78kg while increasing muscle performance and looking noticeably slimmer (I would say surely a little under 10% body fat now). The loss will sound exaggerated, because I'm sure some of that is also loss of excess water weight by reducing sodium in my diet.
Hope that helps,
P.S. 1kg = approx 2.2 lb. I think there is about 6.5-7kg to 1 stone, but you can do the arithmetic yourself