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Activate your metabolism through physical activity, regular meals and strengthening muscles.
Keep in mind the four basic pillars: organization, nutrition, sports, and psychology.
If your physical condition leaves enough to be desired in terms of endurance, start with a workout with a pulse rate of 180 minus your age.
Practice endurance training for long enough (30 minutes minimum) to burn fat evenly and with moderate intensity, i. e., work out with a pulse rate of 160 minus your age if your cardiovascular fitness is good.
Plan for a maximum loss of body fat of 500 g per week. For this purpose, reduce your energy intake by about 500 kcal per day.
Eat a varied diet, low in fat and salt, with few sweets, more wholemeal products, vegetables, potatoes, and fruit in abundance and less animal protein, and eat several small meals. Drink low energy liquids and prepare tasty, nutrient-rich meals.
Manipulate foods as little as possible, and resort to nutritional concentrates only in extreme situations of physical overload, for example, if you have to make a prolonged effort.
Plan your activities well during the day so that you have plenty of time to play sports and prepare meals properly.