I run 50 miles a week and weight train for an hour to an hour and a half per MWF. Yet, I have been having trouble getting to the last part of my goal, which is having a lower body fat, and having abs that show muscle.
My friend Tim, already "there" with 6% body fat, is training me now. He challenged me to go without alcohol from November 3 to Thanksgiving, and then just have it (two to three drinks) only on occasions during the holidays (meaning, when I am socializing for dinner with friends).
I lost three pounds...not a lot, but remember I am working out a lot too, so that means I have been muscle building, and muscle is volume for volume heavier than fat.
Hence, it has worked.
Think of it this way. Three drinks a day (or three beers or three glasses of wine) is around 550 calories per day, 3600 calories per week. That's about a pound and a quarter of fat. Just cut those out, or cut them out except for weekends, and you lose 4 pounds per month, 48 pounds in a year. Yes...that's true. 48 pounds in a year, if you change nothing else.