I can help. I’m a personal trainer and coach

Take a deep breath .up your activity and try portion control and calorie count.

On my experience I just exercise for 3 hours everyday

My doctor suggested taking your meal and cut it in half. Have the other half at the next meal. But if still hungrey all the lettuce you want but only 1 Tablespoon of dressing. Also walk more.

You need to be in a constant calorie deficit! This means you should be eating less than you are and moving more!