To lose weight, you need to create a caloric deficit. To begin with, take a medical test (Medass or Futrex). This will allow you to determine the % of fat and muscle, find out the primary metabolism to calculate the diet more accurately. Based on these data, a special diet is developed. Remember that the greater your calorie deficit, the more intense the weight loss process will be. Since I like to read various articles on the subject, I read in https://www.fitnessbaddies.com/kachava-review/ that it is necessary to take into account that when you lose fat tissue, you will inevitably lose muscle mass, so you should be especially strict about your diet and eat 4-5 times a day, according to the diet. The main task is to create conditions in which you will lose a minimum of muscle tissue. The diet must be rich in protein, and only complex carbohydrates (cereals) should be consumed.