If you are a fat man, I suggest you control your food intake first. My friends around me have such an example. Don't eat too much at every meal, just be full at 7 or 8 minutes. Do not eat too much. Go to bed early so that you won't be hungry at night. Eat more fruits to relieve constipation. If you eat too much, your stomach will swell, and you will get used to eating less than before. I wish you success in regaining weight.