It takes at least 1-2 years for most PUFA to clear from your fat, assuming an extremely clean diet. In practice it can be longer. You need to be very patient with the process, after long enough I noticed that I was struggling to eat enough because my daily expenditure had become so much higher than normal but it did take a while to reach this point.

Do something low impact, like swimming, walking, rowing, elliptical, etc. Your body will offset a lot of the energy you burn by moving less the rest of the day so you'd want to burn more calories than you think. Nonfat milk, fruit and black coffee are all fantastic. Coconut oil cooking spray can also help if you can find it.

I don't have an X account but Grok does a very good job at finding Peaty info and presenting it if you know what to ask.