The most important thing is to control your diet, eat three meals, and eat 8 points full for breakfast, such as a loaf of bread and porridge. You can eat 6 minutes full at noon and evening, such as some vegetables and half a small bowl of rice. Then there is exercise, because you weigh 220 kg, and you must never run at first, hurting your knees. You can choose to walk fast, and you can walk fast for an hour after eating, because exercise can burn fat for a certain period of time. If you persist in this way for two months, your weight will be reduced to some extent, and you can start running. No matter what the speed, keep running for more than 45 minutes, and don't stop halfway. Don't breathe through your mouth when running, but breathe through your nose with your mouth closed. If you feel short of breath, run slowly, but don't stop. You must hold on for 45 minutes. You can also practice strength at ordinary times, such as parallel bars and horizontal bars. Hand-made, personal experience. I hope I can help you. The most important thing to lose weight is perseverance.