If you choose exercise, I think you should use moderate-intensity aerobic or have the ability to use hiit directly.
My suggestion is to go to the gym every other day, and do stretching exercises on the day you don't go to prepare for the next day.
If you use hiit to lose weight, you can basically skip the aspect of muscle gain.
If you use oxygen, make some plastic oxygen-free
Diet, the total amount can be reduced. The first reduction can be maintained at around 10%, and it can be reduced by 5% after one or two months. It depends on your weight loss progress and feelings. Don't blindly diet.
Diet: I suggest that protein and carbohydrates account for a relatively large proportion, about 40% and 30%, and only a little healthy fat is consumed.
Sleep and stress should also be paid attention to.