Take a walk or run after dinner every day. If you walk, it will take at least 3 hours. Uninterrupted operation 1 half hour. The most important thing is persistence.

I have a habit of walking my dog for two hours after dinner, which means walking for two hours. But I insist every night, of course, the purpose is not to lose weight. Now it has become a habit. I have never been too heavy. My weight is 180, 124 kg.

This is just an example I gave. I hope it is useful to you, and I wish you success.