Don't take diet pills, don't go to the gym, don't eat midnight snack in diet, and then exercise with your own weight is the best. One hour is enough. Considering your weight, running directly or doing push-ups will hurt your joints. Here is my plan for you-15 push-ups. Remember that two groups of people do it for two seconds every day, not necessarily at the same time. Ten minutes is enough. Wall push-ups, that is, facing the wall, leaning forward and holding the wall with both hands, seem simple, but it is not easy if you strictly press the rhythm of two seconds. This is the arm, then the abdomen. Sit-ups are not suitable for you for the time being. Ten minutes after class, sit on the stool, lean back, lift your legs off the ground, straighten your whole body as much as possible, then start curling your legs, put your knees on your chest as much as possible, and then push them out to restore your starting state. Two seconds two seconds, a group of ten, two groups a day, not necessarily at the same time, ok. Then the legs, do squats, but please face the table and hold it, share the burden on your knees with your arms, and don't forget that squats hurt your knees. Once 10, two groups a day. This is the most basic, one month, the first week according to the standard I wrote, the second week each group action plus 5, the third week group action plus 5, the fourth week plus 1. Please stick to it and don't rush for success. The weight loss effect of exercise is not immediate, but after you persist for a period of time, your body adjusts itself according to your exercise, reducing the proportion of blood sugar converted into fat and weakening your dependence on food. To put it bluntly, you won't always want to eat. I won't prescribe strenuous exercise for your long-term weight loss plan. If you directly start push-ups, pull-ups, squats and jogging, your wrists, shoulders and knees will be greatly damaged in the long run. You can keep asking me questions. Finally, I wish you success in losing weight.