The scientific method is simple: if you want to lose weight, you must take in more than you absorb every day. Therefore, the most correct, scientific and effective way to lose weight is: aerobic exercise+proper diet.
Aerobic exercise refers to brisk walking, jogging, swimming, mountain climbing, cycling, aerobic exercise, etc., which lasts at least half an hour (preferably one hour) every day.
So you can do two exercises in the gym: one is the treadmill-walking or jogging. The time is half an hour to an hour. The second is to do aerobics. Because you have lumbar disc herniation, you'd better go An hour's journey. Speed 5-6.
As for diet, eat less staple food, eat more fruits and vegetables, and eat less fried food.
If you are satisfied, please accept it. Thank you.