Hello! Thank you for writing. I have gone through your question and understand your concern. A healthy lifestyle is the key to your answer. It includes eating healthy: fruits, vegetables, proteins and less carbohydrates. Drink plenty of water. Consume healthy fats such as :avocado with small portions( such as one tea spoon per day) and fish 200 gram fileto per day. Cut off junk foods, fast foods, processed foods. Exercise, like jogging for 40 minutes a day 4-5 times a week, or going to the gym/swimming/running etc. Exercise helps you build muscle and this will increase your metabolism, you will burn more calories. Having a good sleep is esential too. Studies have shown that exposing to the day light at 8 o clock in the morning for at least 1/2 an hour boosts your metabolism. If you stick to these, you will see results within 2-3 months. Wish you good health. You are welcome for any other questions. Best regards.