First, insist on using it in the gym every day.

Treadmill running

Keep running for at least 40 minutes.

Then practice dumbbells and squats

There are specific ways to lose weight.

This can be found online.

Mainly to control diet.

Actually, running

Sit-ups+push-ups+strict diet control

Lose enough weight

This is 175.

Press 5 kilometers every day.

Then 100 sit-ups +60 push-ups.

152 to 136 for two months.

I hope this is useful to you.

The key is persistence!