Insist on losing weight slowly, don't pursue it too fast, otherwise it will be bad for your health, and many people will be so thin that they will die suddenly.
Run for 20-40 minutes at a time. Leave if you can't run, and increase the total amount. Don't force it. Run at least 3 times a week and at most 6 times.
More important than exercise is to control diet. Eat more breakfast, eat less at noon and have the least dinner. This is the iron law. Dinner is the easiest place to accumulate fat.
More important than diet control is making up your mind. The success of losing weight often depends on it. Bad living habits must be changed, otherwise the 10,000-meter long-distance running will not be reduced every day.