Overweight decreases because it causes a negative caloric balance, forcing the body to take the fuel to the energy reserve of the body fat. The way you can speed up the caloric expenditure is making systematic and regular physical exercise, or increase the level of movement throughout the day doing activities that involve somehow a physical effort, as proposed Effect NEAT.
The best exercises to burn extra calories are those using the large muscle groups of buttocks, back, chest and legs, as aerobic activity (rowing, cycling, skiing, swimming, skating, running, etc.), or weightlifting with exercises like Chin, Lunge, Squat, Bench press, etc.
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