Exercise often uses stored energy (glycogen) first, so to reduce fat, especially visceral fat, you need to create a "calorie deficit", that is, consume more energy than you consume. The simple way is to eat a little less and exercise more.
You can start by reducing your diet by about 1/4-1/3, limiting sugary and fatty foods. At the same time, increase daily exercise such as walking, climbing stairs. If you maintain 5 workouts/week, 30 minutes each (fast walking, jogging, swimming...), the effect of reducing visceral fat will be more obvious.
When you have reached the desired weight, you should supplement strength training 2-3 times/week and increase protein intake (about 1.5-2 grams/kg of weight/day) to maintain muscle and stabilize metabolism.
The important thing is not to do everything too extreme from the beginning. Effective weight loss requires perseverance and comfortable psychology. You don't gain weight in one day, so you can't lose fat too quickly either.
Start with small changes: eat more vegetables and fruits, replace a portion of refined starch with whole grains, reduce red meat and increase fish, eggs, and milk. Maintaining enough sleep and sunbathing lightly every day also helps improve metabolism.
When you are used to the diet, you can start light exercises for 5 minutes/day, then gradually increase to 30 minutes, 3-5 sessions/week. When the body adapts, you can add simple exercises such as squats, leg raises, or light exercises for 10-20 minutes.
Note, if you exercise and feel chest pain, dizziness or discomfort, you need to stop immediately. Excessive exercise does not help lose weight faster but can also be harmful. If you have a underlying condition, you should consult your doctor before exercising.
