There is no one answer to this question as everyone is different and will have different requirements in order to lose weight and get back in shape. However, there are some general principles that could be followed in order to achieve these goals.
To lose weight, it is important to create a calorie deficit by eating fewer calories than you are burning each day. This can be achieved by making healthier food choices, reducing portion sizes, and increasing physical activity levels. It is also important to avoid fad diets or quick-fix solutions as these are often ineffective in the long term and can lead to yo-yo dieting which can be damaging to both your physical and mental health.
To get back in shape, it is important to focus on improving your fitness levels rather than just losing weight. This means doing exercises that increase your heart rate and build muscle strength, such as cardiovascular exercise, resistance training, and HIIT workouts. It is also important to allow yourself time to rest and recover between workouts so that your body can repair any damage caused by exercise.