Losing fat and doing aerobic exercise lines will make it more difficult to lose muscle. First jog 1 hour, then do a lot of exercise. Do whatever you want, climb stairs and jump, but remember it can't be strength training. After jogging 1 hour, the body begins to consume muscles, making it more difficult. There are ways to reduce protein's intake and eat less meat, but you can't go on a diet completely. And staying up late is not good for your health, it will consume muscles.

I advise you to do aerobic training crazily at ordinary times, then reduce your diet and lose weight rapidly, but it is not good for your health. You can do it step by step. Don't do strength training as long as you eat normally and exercise lightly in the future, and you are afraid of long muscles.