Do more exercise and eat less food. Exercise doesn't have to be too intense, but you must stick to it. You can't take a day off, and occasional exercise is not good for losing weight.

Diet, mainly light food with less oil, don't eat too much every meal, especially dinner. It is best not to eat snacks, especially those with high calories. If you are really hungry and want to eat, it is a good choice to eat some fruits and apples. Also, drink more water and less juice and carbonated drinks.