Me too 177CM, 190 kg. The key is exercise. I suggest starting to lose weight in spring and summer. Because fat is easy to accumulate in winter, I lost about 30 pounds. The point is to exercise more and eat less. It is about 5000 meters a day in summer and 2000 meters in winter. Eating less does not mean not eating. Even I eat two golden muffins after running every day. I'll eat as usual for the time being, according to my preference. I will eat more delicious food for dinner and make up for it with snacks when I am hungry. If I eat too many snacks for dinner, I will eat less. The general principle is the principle of conservation of mass, taking more cold showers and wearing less clothes. Because you feel cold, your body will break down fat into calories and unsaturated fatty acids for human needs. It is suggested that those who don't like sports can use this method.