Hello, I really admire your perseverance. Well, in your case, moderate exercise is still the main diet, because light exercise is suitable for boys and girls who are not very fat but want to lose weight. But please don't take diet pills or anything, it's too harmful. In fact, in diet, eating only fruits without vegetables to lose weight, or eating nothing, will lead to malnutrition, which is a misunderstanding. You still have more choices in diet during weight loss. But you can't eat three things: fried and baked carbohydrates such as bread, cakes and messy snacks. As for rice and meat, I personally think it needs to be supplemented. Rice is glucose, so you can eat less. Just eat a small bowl at noon. Proper lean meat can supplement protein. For boys, muscles are also very important. But remember one principle: eat less and eat more. This is very important. If you are hungry, eat a little properly. Don't feel full. As long as you are not hungry, there is no problem.

Then there is exercise. If strenuous exercise is not very popular with individuals, one is that you don't eat much, which will lead to anemia and yellow complexion, which is not worth the candle. Secondly, with your current weight, I'm afraid you don't have this endurance, but you are tired of sports meetings. I think the best exercise for you is to climb stairs, just like climbing a mountain. You don't have to run, just take the stairs. Don't walk too many times at first, but you can gradually increase the amount later. Do what you can anyway, don't push your physical strength to the limit. Or you can do lightweight exercise on the sports equipment in your community after dinner. If your financial conditions permit, you can also go to the gym and ask the coach to help you make an exercise plan.

Also, in terms of diet, I am not an expert, but my own contempt. You need professional and detailed recipes, so I'm afraid you'll have to spend a lot of money to ask a dietitian to help you open a diet menu.

Well, I hope I can help you, and may God bless you to regain your youthful vitality as soon as possible.