You're a man, right? You should lose weight completely. First of all, you must control your diet, then add oxygen without oxygen to prevent greasy food and sweets. Without oxygen, you can choose to practice some basic movements with dumbbells. You can check this online yourself. If you are a beginner, you can control it for about 30 minutes, and then start aerobic exercise, such as jogging, cycling, skipping rope and climbing stairs for about 40 minutes. You can rest four times, put an end to supper at night, eat less and eat more meals, and don't go on a diet. This will be counterproductive. If you are hungry, you can eat whole wheat bread or sugar-free oatmeal. You'd better eat oatmeal in the morning and talk about bread in the evening. Remember to eat less and eat more anyway.