You can make a professional diet by calculating your daily use and going about 400 kCal  below that. You can calculate your daily use by taking into account your activities, sports and work, and by taking into account your age and your weight. The diet must also have a certain ratio between fats, protein, and carbs. From the top of my head it should be 1/3:1/3:1/3 in weight/grams. Normally this means you should cut a lot of carbs from the food you are eating now. Also the carbs you eat should be 'slow' carbs. Hence no sugar. No white bread. When doing the diet, you should not stop your sports activities, even when you feel you have a little less energy. By continuing training your muscles, you tell your body to use the body fat as energy source, since the muscles are still in need. When applying your diet, you should regulary check your weight. Ideally you should loose 0.5 to 1.0 kg a week, no more. If you go down too fast, you are in the risk to enter the 'save energy' mode of your body. This means your body tries to get as much energy out of the little food it gets because of the shortage. Then when you start eating normally again, and while your body is still in 'save mode', you will also gain weight very quickly again. The jo-jo effect..

It's quite a science, an effort. I can tell you more if you really want to make that effort.

if you can, you have to run making rate changes, for example, running 20 minutes (or what you think is good for you) and when you going to end get a 20 meter sprint (more or less) and keep runing, when you are rested, get another sprint. Do it 2 or 3 times, then you have to stop running and walk.

Do all the process 2 times per week or 3 if you want. What does this, is speed up metabolism but do not overdo. What you can do is make rate changes while you're running, but do not do sprints.

You have to eat as you eat normally but without overdoing.

Im not a professional but i do it 2 or 3 times per week and i'm noticing changes. Don't stop eating, it's the best thing in the world jejeje.

(I dont know if i wrote this correctly)

The way I did it was running/swimming 6x a week, cutting out all processed foods and drinking 2,5-3 liters of water a day.

First, if you look at something and you cannot tell what animal or plant it is made from, don't eat it. Then, exercise at least thirty minutes every day, making sure you do something extra every day (if you walk one mile on your first day, walk one and one-tenths of a mile the next day). Healthy diet and exercise is all you need!

6pm diet.. Don't eat / lessen ur consumption after 6 pm.