With maintenance your calorie intake. If you consume your daily calories at supposed maintenance levels, you won’t gain or lose weight. No matter how much time you spend at the gym, if you consume more calories than you burn, you'll gain weight.
This blog may help for further reading about how to maintenance your calories level.
http://weightlossvalue.blogspot.com/200 … level.html
Simply by exercising and controlled diet.
Take healthy diets rather than junk food and fried items. Go for boiled rather than fried or roasted.
Exercise a lot as there is no alternative of exercising. More you sweat more the fat will burn, it also improves your metabolism hence less fat deposits.
A combination of proper diet and exercise is the best way to maintain optimum body fat. Weight/strength training will help you to build the muscle that you need to burn calories, even during rest. Consuming only enough calories to sustain nutrition and daily activities is helpful. Cut out all the extra calories found in fatty and sugary foods.
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