As long as you spend an hour every day, keep running or swimming, as long as it is continuous, aerobic exercise can be done. The best time is after dinner, and you must control your diet after exercise. Do not eat carbohydrates such as staple food and sugar, cooking food such as oil, meat and less salt before going to bed. Can supplement fruits and vegetables, drink plenty of water to speed up metabolism. You can eat some tofu before going to bed, because tofu is rich in lecithin, which can speed up metabolism and is conducive to fat decomposition.
That's it. "Aerobic exercise for at least 40 minutes+diet control after exercise+perseverance = healthy body shape."
The above content is transferred from my previous answer. I have a friend who used to have kidney disease and took hormones. It once reached 200 Jin. Later, he insisted on the above practice. He is now 140 kg. When it comes to stovepipe and reducing abdomen, some people say that some plastic exercises should be done indoors, but in fact, if you don't do aerobic exercise, it is difficult to consume fat. Those plastic exercises are best used as auxiliary exercises.
As for growing taller, don't worry too much, it's still young. Be sure to form a good habit of exercise. You must get old at this age, but you must lose weight first.