can someone help me out with a fat loss diet plez

[music21]

i want to lose fat quick as possible .
i am 90 kilo.is the belly wher most of the fat is
i want to loose fat without loosing muscle mass.i am thinking a 4 month plan.
i am currenty burn 500 calories in an hour just running on the gym
i need some diet nutrition plan and some effective cardio plan to lose fat
can some plez help me oeut thanks

[Stooks]

do some searching on the boards, there's hundreds of posts just like this one.