The first thing to lose weight is perseverance, if not, you may fail again and again.

If you don't have any sports experience before, don't rashly try long-term high-intensity sports. I suggest you start with low-intensity exercise, step by step, get familiar with and used to exercise first, and then gradually increase the amount and intensity of exercise. At the same time, control your diet, and eventually you will lose weight successfully, and it is not easy to rebound.

Fat is accumulated for a long time, and losing weight is also a long-term thing. Remember to make a quick decision and be prepared for a protracted war.

I'll give you a walking/running schedule of 12 weeks, and stick to it for 3~5 days every week. Of course, it is best to stick to it every day. If you adapt quickly, you can adjust the exercise time or choose a more intense exercise mode.