How can iose wight, i am over 95 kilograms?

Avoid all carbs: Carbohydrates and sugars stimulate Insulin production. Insulin puts sugar into muscle and fat cells, where it is used as fuel and stored (respectively, and indiscriminantly). As controversial as it sounds, if you avoid all sugar, you don't put it into fat cells. In fact, with no carbs, fat then comes out of cells to be used for your energy. Very difficult, but do-able, and effective long-term.

To lose weight: Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Do both cardio & weight training.