To control your diet, you can eat more dietary fiber food and less high-calorie food. It is very, very important to chew slowly.

You should do 90 minutes of moderate and low intensity exercise during exercise, because you don't consume sugar in the early stage of exercise, so you must exercise for 90 minutes to be effective. High-intensity exercise generally lasts less than 90 minutes, and high-intensity exercise itself is also a kind of damage to bones.

I wish you a speedy recovery and ideal weight loss.