It is good to choose swimming when you can swim. Keep swimming for more than half an hour every day, of course, to the swimming pool. Don't go to the river or lake alone.

If you can't swim, your weight is145kg, which is not serious. So I recommend jogging and skipping rope. The amount of exercise and fat burning area of skipping rope are larger than running, skipping rope for more than half an hour every day.

You are only 17 years old. If I were your coach, I wouldn't let you go on a diet. Your body is growing, and dieting is not good for you. You can eat as usual, but you need to change your eating habits, such as low salt and oil, no pork, no fried food and snacks, and less sugary food. It is best to give priority to beef, chicken breast and fish, and the cooking method is boiling or steaming.

The purpose of losing weight is to be healthy, so do the above requirements and stick to it. When you stop growing, you will be brand-new.