The most important thing is to control your diet. You must not eat after 6 pm! Eat whatever you want when you are hungry. It has nothing to do with what you eat, but the amount you eat! If you have a full breakfast, eat something you like, eat less at lunch and drink two glasses of water before you are full. It has nothing to do with sports. I used to be 120, but now I'm 94, and I'm thin. Don't suppress yourself in the food you eat. For example, you can eat potato chips if you want, but you can't eat staple food after eating potato chips. It is easy to classify snacks as staple food.