You are very fat. Keep exercising, jog for more than 45 minutes every day, and the treadmill speed is above 10. After running, bend your legs on the mat, touch your knees with your hands, and touch the limit in groups of 20. If these two sports can last for two months, you can lose 20 pounds. But you should also control your diet, give up snacks and pork, and don't eat it every day. Normal 2.5 meals a day, normal in the morning, two meals in the evening, no fruit after 3 pm, no food after 7 pm. Stick to the bottleneck of about 20 kg. After losing more weight, increase strength exercises and increase exercise. If it is 168, it will be perfect to reduce it to 130- 140. You need to stick to 1 year at least and be mentally prepared. If you think you can't hold on, be a fat man. Don't waste money and time.