Your body's power system works a bit like a cellphone. You have an internal battery made of sugar, and a bunch of power banks made of oil. When you eat carbs and sugars, your blood sugar rises and acts like a wall-plug charger, charging your internal battery. Eating fats and oils adds power banks floating around in your blood.
You charge by eating. What you need to eat depends on your level of charge: if you're at 7% charge, you'll need more food to reach 100% than from 80% charge.
When you use the wall-plug charger, you switch to using wall-plug power for powering yourself. Any power banks floating around are stashed away for later use. Excess wall-plug power is used to charge up your internal battery.
Once you hit 100% charge, your internal battery can't charge any further. A cellphone would switch off the charging circuit. But your body can't really do that, the sugar is already in the blood. Leaving it floating about would cause issues, sort of like an overcharged battery catching on fire. To deal with the overcharge, you start to fill up power banks with the excess charge and stash them for later.
After the wall-plug charger is unplugged, you start using your internal battery for power. When your internal battery starts getting empty, you start fetching the power banks and plugging them in.
The power banks work a lot like the internal battery, except that they take some time to plug in and have a lower peak power output. Your body can't use power banks to charge your internal battery, so they're not directly interchangeable.
From the above we can come up with some ideas. If you want more power banks, plug in the charger for a long time and eat a lot of power banks to stash them. If you want to empty your power banks, unplug the charger and drain your internal battery with high power use, then switch to lower intensity activity so that the power banks can be used.
Or in other terms:
Eating carbs and sugars gets your blood sugar high. High blood sugar activates insulin release. Insulin switches your cells to energy storage mode. Eating fats while your insulin level is high makes your fat cells store the fat and your liver to convert any excess sugar to fat. Eating sugar followed by fat and going to sleep afterwards is going to maximize fat storage.
Going without carbs and sugars for a while (8-12 hours) brings your blood sugar low. Low blood sugar activates glucagon release. Glucagon switches your cells to energy release mode. At high glucagon levels, your liver starts releasing its glycogen sugar reserves and your fat cells start releasing fatty acids. Doing a workout when your glucagon is high consumes the glycogen sugar reserves in your muscles cells. The muscle glycogen is internal to the muscle cells, they can't release the sugar into the bloodstream. If you want to cycle the glycogen in your muscle cells, you need to make them work. Using up the glycogen shifts your cells towards using fatty acids for aerobic energy generation, so aerobic exercise (and even resting metabolism) at depleted glycogen levels burns fat. You'll also shift to breaking down your cellular machinery (proteins) for energy if this goes on for long, so keep it in moderation.
To summarize, get your blood sugar low and deplete your glycogen stores to get to the fat-burning state. Stay there for a few hours to burn the fat. This cycle takes around 16 hours, so it's easiest to do it overnight. Finish dinner at 8pm, do a bit of high intensity movement and take a walk to bring blood sugar down. Sleep. Skip breakfast. Do high intensity movement in the morning (you'll probably feel very exhausted after this) and some aerobic exercise to deplete your glycogen stores and switch to fat power. Eat again at lunch.
You can structure your meals to minimize fat storage and blood sugar spike. Start your meal by eating oily foods to stay at a low blood sugar (oil, nuts, vegs with oil, meat, no carbs), go for fiber-rich stuff next for slow-release carbs & fermentation products (green leaf vegs), maybe starch (potatoes) or fruit (apples) after a few minutes. Then take a 10 minute break, and eat your carbs with minimal fats.
This way you'll get your fats at the start of the meal when your blood sugar is low, so your cells will use the fats for energy and clear them out. The fiber and starch are slow-release carbs so you'll stay longer in the fat-using state. Once your blood sugar starts going up from the carbs, there shouldn't be much fat left in your blood, so you'll reduce the amount of fat stored.
Follow up on the carb sugar spike with anaerobic exercise and you'll use up sugar from your blood, which should reduce the amount of sugar converted to fat by your liver. In anaerobic exercise, a large amount of sugar gets converted to lactic acid, which is later converted back to sugar by your liver, further pushing back the sugar spike. And you'll lose around 15% of the energy available from sugar by using this pathway.
For the workout, activate a large amount of muscle mass (thighs, buttocks). And do it anaerobically to force the use of sugar reserves. A minute of airchair. I guess you could also use the immediate energy reserves (ATP & creatine) and get the reserve use from recharging them. Few seconds of intense exercise every 5 minutes. Three frog jumps.
Before & after a meal, do some airchair, repeat a few times after the meal (with 15 minute intervals). Before meal empties your batteries, so more of the meal is used to fill 'em up. After meal uses up the blood sugar, so less is used for charging the batteries. The goal is to not get the blood sugar level up very high, since that switches you to charging mode and leads to the creation of fat reserves.
