The root of losing weight is aerobic exercise. Aerobic exercise includes running, skipping rope, pedaling, climbing, swimming and so on. These are effective as long as they persist.

A friend of mine who used to work out together, 175CM, weight 180. Everyone calls him a robot cat. He ran10000m every day for half a year. His weight was reduced to 128 kg.

You can also make fat burn, such as sweating. You can also try running and strength training, and keep in shape with your muscles after losing weight. An hour and a half of aerobic exercise is absolutely ok.

If you can stick to it every day, I believe it will be effective in three months to six months.

My suggestion is

First run for 20 minutes, then do 1 hour or 40 minutes of strength training, and then go swimming for an hour. I believe this is more effective.

We are all professional bodybuilders, and we have never practiced this, but running and strength are both strengths. Swimming is aerobic, so I can confirm my answer above. Hmm. How interesting