All too often clients ask me how to LOSE FAT and my answer will be to change what you eat. FAT LOSS is 80% nutrition and 20% exercise. One without the other severely affects results.
No point kidding yourself that if you workout today you can binge tonight and also LOSE FAT!
If your aim is to get off the couch and start exercising, but you wish to continue to eat as you are, you may see marginal improvements in your health and could even lose a few pounds. However, if you are serious about LOSING FAT and keeping it off permanently, you have to address your food intake.
Cut out processed food and drinks, cut out refined sugars, cut out/limit alcohol, cut out/limit caffeine, cut out/limit starchy carbs, eat fresh foods, cook from scratch, eat enough protein whether a meat eater or vegetarian, eat lots of vegetables particularly cruciferous veg, eat fruit in moderation, eat good fats, drink copious amounts of water and watch portion size.
Now if you know you eat badly or you've just realised that from the paragraph above, do not try to make too many changes at once. Aim to change 1 or 2 things, then adapt; follow that with another change then another until you cover them all.
FAT LOSS demands correct eating and exercise and to keep the fat off, habits have to change permanently.