Because you are a big weight-loss exercise, running is not recommended, and it hurts your ankle.

I recommend you to come quickly as an aerobic exercise.

Men need to do more exercise to lose weight, burn fat and strengthen muscles. Therefore, it is suggested that men should develop good exercise and eating habits to lose weight.

1) Aerobic exercise, such as cycling, running, swimming and walking, is the most effective way to consume calories in the body. Do this exercise two or three times a week; Enter the office building, climb upstairs by yourself without taking the elevator.

2) Drink less carbonated drinks and stimulating drinks, don't hesitate to take a walk during the break, and don't drink coffee or coke, because walking can clear your head more than any other drink.

3) Don't overeat when having a social party or a party. Overeating is not only bad for the stomach, but also easy to get fat. Diet is light, enough is enough; Don't drink alcohol, which has too many calories and low nutritional value.

dietary respect

A balanced three meals is best for losing weight.

The calorie ratio of three meals can be 4: 4: 2 or 3: 4: 3 (exercise at night).

Eat early. A hearty breakfast can restore your vigorous metabolism, and also help to control your diet in Chinese food. Don't eat too much.

Have a full lunch at 8: 00, and try to choose a variety of foods. This kind of lunch can provide you with the energy you need in the afternoon and also help to control the amount of dinner.

Dinner is light and light. But you can't stop eating or eat a lot.

Balanced meals help prevent snacks and emotional eating; There can be a small amount of meals in the middle.

If you have anything specific to know, you can add my hi message.

Your personal situation is not very detailed, so I can't analyze it in detail and give you a plan that suits you.