Exercise: As long as you can make your body sweat and keep breathing smoothly (at least you can breathe through your nose, and it is best to monitor your heart rate), you can enter aerobic exercise and lose weight. As for time and speed, long time and fast speed are definitely much more effective. The recommended time is 30min minutes to 60min minutes, which may not work at first, but it can be achieved with the increase of exercise. The premise of speed is that you can bear it yourself and then improve it according to the situation.
Calorie intake: control the total calorie intake in one day and balance three meals. Especially at night, but not at all. Losing weight is to make your intake less than your exercise to achieve results. Simply put, it is a reasonable and high-quality diet, avoiding the intake of high sugar and high fat, so as to ensure the recovery of the body and the continuation of exercise.
Prevention and treatment of injuries: since it is to lose weight, don't compare with professionals and amateurs. Remember, once you get hurt, you fail. Protection is very important. Buy a good pair of jogging shoes (medium and high-grade running shoes over 80KG), reasonably arrange the amount of exercise (don't set it too high at first, it's best to suit yourself, and then improve it later), pay attention to rest, avoid exercise when you are unwell, and go to the hospital in time when you encounter injuries.
If in doubt, you can go to some running forums to learn more.
Go on and you'll get something. I wish you success!