If you stop consuming all these foods high in sugar, dull veggies, sweet natural items especially the juice, snacking, and 50% of your carbohydrates especially grains and rice, and after that exercise with lightweight for half an hour each other day, the body will assemble new muscle from the protein and blaze fat for energy for the following 12-48 hours after the exercise.
ACTION 1: STOP USAGE OF ALL SUGAR
NO more starchy vegetables
You ought to not take in any fruit juice. Eat just fruits that do not include as much sugar as apples.
NO more Sweets of any kind (only some items sweetened with stevia and/ or honey is allowed).
NO more cookies, alcohol, processed food.
Potentially this regime seems severe to you, but if the body gets carbohydrates, it will use the energy and calories from your specific source and NOT burn any fat from existing reserves.