Personal suggestion: don't lose weight first, because if you lose weight, you will look thin, not up to standard and not strong enough.
First of all, it must be popularized. Fat people can't eat in one bite, and so can exercise. You should follow your own rhythm limit and let your body adapt to the intensity of exercise slowly. If you haven't exercised for a long time, you won't recover so quickly.
First, exercise your muscles. If you exercise at home, you can do push-ups (there are many kinds of push-ups, and if you are a beginner, you can do leg-bending push-ups, which are less intense, and you can find them online yourself), sit-ups, belly rolls, abdominal muscle tears, empty squats and so on! Until you can't do it anymore.
Then there is fat reduction. Because you are not fat, you can jog for 30 to 40 minutes a week or two, provided that you finish your muscles before running!
Finally, we should eat scientifically and reasonably and get enough sleep. Stick to it and you will have a healthier body!