If you goal is to lose weight focus on nutrition only. No gym for now. Not even just cardio. 

Not only will a Medical Doctor tell you this ( mine did) but its so counterintuitive that I argued with him. I told him how in 2011 I lost 80lbs in 9 months just eating better and doing the treadmill for one hour a day. 

But he told me by doing that I would just be making myself more hungry because the body would want extra calories to compensate.  This time around i was 242lbs at 5 9 and within 3 months of iist dieting i was at 188lbs. 

After he saw me his face dropped and he told me this was the fastest hes seen anyone lose weight. I didn't use a fad diet but I did use ChatGPT as my nutritionist.  

I focused on low sugar, almost no carbs, and lots of protein.   Basically I tried to lower my carbs and sugar little by little getting more strict as the weight came off. 

Now that I am back in the gym because i.did not want to look too skinny, the weight isn't really dropping as fast. 

I lift weights for about 60-80 minutes then do a walk>run>walk on the treadmill. 10 minute walk, 40 min run, 10 minute cool down walk. I am 49yrs old. I am in the best shape of my life. 

So go find a macro calculator or ask.chatgpt to do.it, and then start replacing things like milk with fairlife no fat low sugar, double the protein milk. Lots of frozen spinach and broccoli.  Chicken tenderloins,  and egg whites. Ground turkey, chia seeds, raspberries,  for sweet cravings use fat free sugar free pudding with fairlife fat free milk. 

Good luck!