According to what you said. I can see that you are not a mental worker, and it is not enough to lose weight simply by exercising. According to my personal experience, you should sleep for more than 8 hours every day; What you do every day is by no means mental work. Let me give you some advice.

1, drink 200ml to 500ml. Drink warm water first thing in the morning.

2; Keep yourself busy every day and feel a little stressed; Consuming body fat content is more useful than going to the gym to do this.

3; You can go swimming once or twice a week; Swimming helps to lose weight.

4; Eat some coarse grains. Such as steamed bread made of corn flour.

If you want to lose weight, it will take three to four months to see the effect.