I once had the same problem as you. I am overweight, but I am not strong. I'm also troubled. After a series of explorations, I found my own solution, hoping to help you.
Show me my figure first (according to the regulations, I can only take one picture, so I can't face it)
I didn't specify a month when I made the plan, but according to my method, the effect is very obvious to myself. I can lose 3 to 4 kilograms a week. If you want to reduce much, you should increase the amount of exercise, but remember not to overdo it, otherwise it will damage my health and outweigh the benefits.
My plan is simple, but don't underestimate it. The more effective things are, the key is to persist, and only then will they be effective.
Something like this:
Monday? Going to the gym for an hour by bike, I don't pursue speed, I pursue sweating (it was summer). I don't need a treadmill, because I don't like running. Running is harmful to my health, especially my spine.
Tuesday? Go to the gym to practice abdominal muscles. Instead of pursuing intensity, you can achieve the effect of body shaping by pursuing a cycle rhythm, about 40 minutes. The specific cycle is: sit-ups-elbow support face down-hip lift-one elbow support (both sides), there is no way to send pictures, you can find them online by yourself, which is very convenient to find, usually 4 to 5 groups. By the way, bodybuilding can be divided into two categories: physical fitness and body shaping. Strengthening the body is the pursuit of big muscles, and shaping is the pursuit of body lines, while eliminating fat.
Go swimming for an hour on Wednesday. Because I ride a bike instead of walking, I have to count my bikes for half an hour. Swimming is mainly breaststroke, supplemented by freestyle. In breaststroke, you should be able to swim at least one kilometer without rest. Generally, my pure breaststroke is 1.5-2 km. Mixed freestyle is the pursuit of speed, generally 50 meters a breakthrough, you grasp it yourself.
Take a complete rest on Thursday.
Go swimming for an hour on Friday.
Go swimming for an hour on Saturday.
Rest on Sunday.
This cycle.
This is my plan. Well, as you can see, my main means is aerobic exercise plus aerobics. When you choose aerobic exercise, you must choose what you like. If you like running, don't go swimming, and vice versa, otherwise you will feel bored. In addition, you should pay attention to your posture when riding a bike, and don't oppress the reproductive trachea too much, otherwise. . .
As for diet, protein and carbohydrates are the main foods, and greasy foods are not allowed. Chicken soup, sparerib soup and pigeon soup are all good. Drink more. Eat only egg whites and throw away egg yolks.
I remember that it was summer vacation. When I had time, I lost 15 kg in two months (I not only lost weight, but also exercised my muscles), and my body did not have any adverse reactions. If you want to lose more, you can moderately increase the amount of exercise, but again, don't oppress your body too much, which will be counterproductive.
This is my experience, absolutely original, I hope it will help you.