You can try to get up early (this is very helpful) and jog for three groups, one for twelve minutes and the other for five minutes. If time is tight, it can be reduced appropriately. You must have breakfast. You are not prone to gallstones. There is no need to go on a diet during weight loss. You will be hungry after exercise, but you can't eat more. If you eat more at ordinary times, you can reduce the intake of oily food and eat more fruits and vegetables (you don't need to eat vegetables all three times, and your nutritional needs can't be met). Jump rope in 5 groups 30 minutes after lunch, each group 100, depending on your situation at intervals. You can play ball in the afternoon and control your own time. Use a bike 30 minutes after dinner. In the third group, set the time according to the fatigue level of the day. Just do sit-ups once a week (if you have fat on your stomach, you can increase it appropriately). It's best to do 200 at a time without rest. If your ability is limited, start with less and gradually increase.

Physical exercise focuses on persistence. It will be hard in the early stage, but just get used to it and you will see the effect.