So here's a story of how a client recently lost 8lbs in 1 week, and kept it off. 
Here's a bit of context first so it all kind of makes sense.

He's a Male, late 30's, multiple children under 8 years old, married, and has a desk job. He's overweight, but not massively. He's at least 30-40lbs overweight. Not like he's a 350lbs man. He's under 200lbs

He was actually inspired by "75 Hard", which technically isn't a workout or nutrition program, it is a "Challenge" in which you're super strict on yourself for 75 days straight. No Cheating.
For example:
- you have to workout 2x per day for 45 mins. One of those workouts has to be outside.
- Follow a diet (some form of diet).
- Read 10 pages of a non-fiction book per day
- Drink 4L of water perday
Plus more.

He already had a workout program from me, so he followed it...sounds simple enough. His problem was missing workouts when he got busy with work and his family. 
He just said that he "tried harder" when he worked out. For him that meant, he was more intentional. He didn't just workout to get it over with. 

If you don't know where to start with your workouts, or don't know what to do. START HERE

Part of the 75 hard program is working out 2x per day for 45 mins. 1 workout being outside. 
So one walk was for 45 minutes outside. Sometimes the 45 Minute walk was inside.

On a non weight lifting day (tues/thurs/sat/sun), he walked 2x per day. Once inside, and once outside. 

On indoor walks, he walked uphill on a treadmill
Speed: approx 2.7-3.0 mph
Incline: starting around 3.0, ending off around 10%

Luckily he works from home, and he could pee whenever he needed too.

He drank 4L of water per day. He usually drank from a huge water bottle to make things easier for measuring.

Sometimes he added a bit of salt, and water flavouring to a glass of water.

He also drank black coffee.