[Reach]

Lifting is great but...if you want to maximize total WEIGHT lost, honestly you probably should just do cardio.

Body fat % lost cannot be calculated by BMI. They're measuring fraction of weight lost, so don't do weight lifting.

Honestly, if you can hack it, you could win this very easily at your weight. Diet should be 1500 calories a day, HIGH PROTEIN FOODS. Chicken breast, tuna, steak, that kind of stuff. Lean meats. Avoid high density carbohydrate foods (e.g. pasta). If you're going to eat them, check the macronutrient labels. Add up everything.

Do not eat in the evenings and have small containers of vegetables ready to fight hunger pain in the evenings. Eat all of your vegetables raw. Try and eat them relatively frequently if possible.

Drink a lot of water. Constantly hydrate.

Do NOT get calories from liquids other than skim milk. Diet sodas and other 0 calories drinks are ok, remove all other liquid calories.

Allow yourself a cheat meal every once in awhile, but no more than once a week and do NOT do a buffet cheat meal.