I am also fat in the upper body and lack of exercise. I'd better lose weight. Do exercise three or four times a week, instead of partial weight loss, start practicing every other day, starting with low-level aerobics. Warm-up-anaerobic-aerobic-stretching. Slowly increase the time and difficulty. It is adjusted every two months. Diet is the most important thing. Medium rare, medium rare. All three meals should be delicious. Every meal has a staple food, including vegetables, meat, eggs, fish and bean products, all of which are protein. Every meal. Every meal is eight points full, then quit snacks and drinks and drink boiled water or mineral water frequently. Eat half a fruit or a bag of pure milk when you are hungry between meals. Try not to be late for dinner after 7 o'clock. Eating too late can't burn all the calories, and it's easy to get fat. Then sleep for seven hours every night. That's what I am. From152kg in February to143kg now. Take your time, persistence is the most important thing.