Please refer to it to recommend my method: you must have breakfast. Halve lunch and dinner, do not eat fried and baked food, do not eat sweets, and prohibit all snacks. You can't eat anything after 20 o'clock (except boiled water). Run in the morning 1 hour, jump rope 300 times at noon, and walk after dinner 1 hour. Running can be done on a treadmill. It's not that hard. It's all jogging, walking, relaxing aerobic exercise, and eating something before running, such as a steamed stuffed bun. Another problem that needs attention is that you can't sleep late. Seven hours is enough.

Because of your time, I suggest skipping rope more at noon and running for 30 minutes at night.