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You can lose body fat without losing weight, although it would be quite hard to do both at the same time, it could happen to people who have never done any resistance training and moving to a better nutritional program.
Going after a fat loss without losing weight, would be something like having two different goals at the same time.
how to lose fat?:
There would a need for a calorie deficit
Weight maintenance:
Food expenditure and output are equal so that no weight is gained or lost.
The recommendation would be to first specialize in losing the weight/body fat and then, you'd be ready to fiddle and have more round and leeway for things you won't do with regards to your weight.
I have listed my fat loss recommendations which are mostly habit-based and goes through questions that would help.
Where would be your starting point, people who start with higher body weight and body fat percentage would have a drop in weight as compared to the drop in body fat percentage.
What are you comfortable doing and what period have you given yourself to reach this specific goal, and what would your definition of a flat belly be.
What is your current plan, would your nutrition and training plan be beneficial to your goal. An example would be you are trying to lose fat but you would not be doing much activity/exercise, or would you eat too much, with long rest times based on a program suited towards powerlifting.
Would you rate your stress levels as high as the stomach tends to be the place when cortisol is stored and when cortisol is too high for too long, it can increase the quantity of fat you hold in your belly? Methods that help are Yoga, Walking, Meditation.
There is poorer blood flow to places just like the stomach, and therefore the lower body for the women which make these places harder and have a tendency to be the last place to go most of the time.
Would you be drinking alcoholic drinks, as that impacts weight/fat loss?
Would you be following a plan or would some things are constantly changing? as the goal is to possess something that matches your lifestyle preferences and be sustainable to you at the end of the day.
Making sure that even though you are eating better/well that you are still not overconsuming food from healthier foods like nuts, which have high calories for a small portion.
Not to make too many changes at one point in time, and with any changes try to stay with it for as long as you can to gain all the benefits from it before making additional changes.
Find out what suits your lifestyle with regards to nutrition and training, do you have time to do things, do you prefer certain foods or types of foods compared to the other, like a higher fat approach compared to a low fa,t, etc.
Reduction of processed and sugared products would help in bringing your burden and improve your health.
Make sure that you are hydrated and another benefit is that it might push you to use the bathroom more often, which makes you move more.
Consuming 5–7 servings of vegetables a day.
If you would be able to do resistance training 3 times a week, and training the full body each session would be beneficial.
Making sure that you are getting a sufficient amount of sleep, as the last of sleep may increase the opportunity for another meal and decrease hormonal production.
Having hobbies, going to know people, reading books, stuff that does not require a computer or phone, and obtain to be outdoors.
If you would not be cooking, finding all the food-friendly places that are mapped out for you, and try to have an alternative path back home if the usual path has a lot of food temptations.
Have alternatives to sugar cravings like fruits, use (sugar-free jello, diet sodas, and things like that because the extreme)
Incorporating and learning how to use the slow cooker saves time due to it being able to cook while sleeping.
HIIT or steady-state cardiovascular work doesn't make a difference, people find it more enjoyable to perform steady-state for cardiovascular work unless you're during a rush for time.
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