There is only one goal ahead of time, to lose weight, not to do too much training, that is, to diet. The only way to change your weight is to change your diet. If you can reach this level, you must know how full you are. Now, you can keep hungry by doing experiments for a week by yourself, and then stick to this appetite. Most importantly, you must never eat a meal after three o'clock in the afternoon, but you can't eat nothing. Once you feel uncomfortable except hunger, you have to add something. Something like skim yogurt has nothing to do with weight gain. It just lies to your stomach. Go to the gym instead of the treadmill. I'm afraid you'll break your knee. When you are heavy, your joints are the most vulnerable. Being a step master or rowing machine will gradually increase your strength. Don't pursue high intensity from the beginning. Dieting and increasing the intensity of exercise will be unbearable.
Anyway, this is a balance. You can eat less and exercise more, or conversely, the human body is adaptive. The basic concept is that when your body needs more energy than you consume, it will lose weight.
Also, if you are overweight for a long time, the bones as the "scaffolding" of your body will change shape with your body shape, which means that no matter how you practice, it is impossible to become white. It is better to practice bodybuilding and accumulate professional knowledge from now on.