1. First of all, you should start exercising. No matter running, playing ball, walking to and from work, skipping rope, etc. , you should exercise at least twice a week 1 hour or more. Now you consume less energy and more. Controlling diet is not only painful but also long, because there is no way to consume it. Just do aerobic exercise. Don't be afraid that any aerobic exercise will thicken that place. My supervisor told you that it was impossible.
In fact, in theory, your weight itself is not too much, it should be around 70-75kg. But when you say that your body is in poor shape, it means that there is something wrong with your body composition, too much fat and low weight, so you can't simply measure it by weight when setting goals. If you lose weight and your body composition hasn't changed, you can rest assured that your figure is still not good-looking, so from now on, you should monitor it from two aspects. Weight is one of them. If possible, measure the percentage of body fat. If not, use girth, upper arm girth, hip girth, waist and abdomen girth to monitor once every two weeks, combined with your own visual senses.
3. The diet is more complicated, depending on your training volume and habits. I don't know how you arrange it, so I'll just talk about daily life without telling you the principle.
The daily diet needs to suffer a little. You should control your intake now. The best way is to reduce the three meals to half of what they are now. On this day, breakfast training and lunch will appropriately increase the intake of staple food. Be sure to do this at other times (for about half a week, the pain will be relieved). Then, choose some foods with high fiber content (which can be eaten raw), celery, lettuce and so on. Buy it, wash it, cut it into small pieces and eat it as a snack every day. It takes a while to get used to it, and this is also very important, which inhibits your usual fat intake. Then don't eat anything before going to bed at night, and don't eat too much staple food at night. It is best to reduce it to one-third of the usual (but you will be hungry, pay attention).
Write so much first, then ask about the training, and I'll answer. Remember, you must learn to monitor. What you can't monitor is blind weight loss. There is also to know how to grope. There is no theoretical thing that can completely guide everyone. Because of individual differences, everyone has his own way. You should learn to explore a pattern.
There are individual differences for reference.