Stop eating sugars and carb. It’s hard, but I cut it down to almost 80% of my previous intake. Stop eating processed sugar/sweet foods. Replace it with fruits. Stop eating processed food where it’s all carbs. If you are eating over 100gr of processed carbs a day, then it’s no good.
Change your diet, fast throughout the day, and just struggle for about a month. AND exercise (walk, run, lift weights,etc) about an hour and see how your body changes in a month