I have some experience myself. Look! Mainly skipping rope and running, boys can add strength training! I used to be about your age, 173+052 kg!

When I was a sophomore, I skipped rope and ran in school after school. 60 minutes a day on average (there is little spare time, so there is almost no rest for 60 minutes)! I lost about 25 pounds a month! If you choose this aerobic exercise, you should pay attention to the following points:

1. Be sure to exercise for more than 30 minutes. 30 minutes ago, you would consume sugar in your body. If you want to have a good effect, it's best to spend an hour (not too long, the body can't stand it)!

2. Water should be replenished in time. The heat of water can be ignored, but it has the function of reactant and reaction solvent, which is beneficial to the transformation of fat, so drink water when you are thirsty! To overcome the misconception that sweating equals losing weight.

3. Three meals a day must be normal, and only three meals a day are eaten, and other snacks are forbidden. If you feel full, don't eat! As long as you can do enough exercise, the diet should not be too harsh, and any milk contains no sugar! (Everything should be supplemented except high calorie. )

4. Stick to 1 month! I often exercise, so if you want to have my effect, you must work hard!