Hello, am 1.80 m , 80 kgs, am working out lately 6...

How can I lose excess fat and build muscles?

• Eat enough protein through the day; it is digested at a slower rate than crabs, so you'll feel full for longer time, such as beef, tuna, chicken egg
• Avoid staying on empty stomach for more than 3 hours because skipping meals promotes weight gain 
• Do not skip meals, because when you get too hungry, you're less likely to make healthy choices, in addition you will slow down your metabolic rate
• Eat small frequent meals, so you feel more satisfy and inhibit hunger
• Vegetables are rich in fiber and water so they fill you up without filling you out, so make sure half of your plate contains veggies
• You need to sleep for 8 to 9 hours each night, because lack of sleep leads to increase appetite, lowers working capacity, and bolsters cravings for high-calorie foods
• Drink 2 cups of green tea per day, green tea consumption has been proven to increase thermo genesis and fat oxidation due to its content of caffeine 
• You need to exercise 3 times a week as minimum range, try to combine cardio and weightlifting in your daily workout
• Use small glasses, spoons and plates because you'll think you ate more
• Eat more of fruits, vegetables, whole grains, fish, legumes, and nuts instead of junk food 
• Stop using mayonnaise, mustard, salad dressing, souses, and salt, and replace it with herbs like oregano and rose merry