You definitely need to exercise regularly to be able to burn more calories and fat. When you are finished exercising, surely you will feel exhausted.
The way to restore your energy after exercise, it helps if you avoid excessive consumption of carbohydrates and replacing them with healthy proteins
Eating a protein drink after exercise can improve muscle formation and repair and replenishment of glycogen in order to accelerate the body back to its original vitality.
Try to drink or eat foods 7-10 grams of protein at least 30 minutes after you exercise. If the food seems to be quite difficult, because you may prefer to drink after sweating. After drinking, continue exercising until an hour later. After that you can drink a protein drink with 20 grams portion. You can choose to cow's milk or soy milk to meet the protein needs of the body after exercise.
Perhaps it is rather difficult to measure how much protein you have to eat, but a glass of milk alone is sufficient to meet your needs.