You can make smarter food choices by eating a nutritionally balanced diet that includes fruits, vegetables, lean protein, and whole grains. You can also try portion control and eating mindfully. 

You can be more active physically. You can also try simple exercises while sitting, such as lifting light weights or using resistance bands. 

Weight loss is a lifelong commitment, so you should find a weight loss approach that you can maintain. You can try to avoid yo-yo dieting, which can lower your metabolism and cause you to gain more weight in the long run.