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There are several strategies that can help you lose fat:

Eat a balanced diet: This means getting plenty of nutrients from a variety of sources, including fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods, which can contribute to weight gain.

Exercise regularly: Incorporating both cardio and strength training into your routine can help you burn calories and increase muscle mass, which can help with fat loss. Aim for at least 150 minutes of moderate-intensity cardio per week and two to three days of strength training.

Stay hydrated: Drinking enough water can help you feel full and may also help with fat loss. Aim for at least eight 8-ounce glasses of water per day.

Get enough sleep: Lack of sleep can lead to weight gain, so it's important to get at least 7-9 hours of sleep per night.

Track your progress: Use a food diary or app to track your intake and monitor your progress. This can help you identify any areas where you may need to make changes to your diet or exercise routine.

Remember, it's important to be patient and consistent with your efforts. Losing fat takes time and requires a combination of diet and exercise. It's also important to talk to your doctor or a healthcare professional before starting any new diet or exercise program.