If you must lose weight, I think it is better to reduce it visually, that is, dimensionally, than to lose weight. Because you can't stand on the weighing scale and prove that you are only 140 kg, as long as you look like 140 kg. Therefore, exercise to lose weight is more suitable for you.
Therefore, three meals are still delicious. Replace snacks made of junk food with healthy snacks such as fruits, and drink less soft drinks such as sugary drinks, milk tea and cola. The ratio of nutrient intake in protein is 4: carbohydrate 4: fat 2.
At your age, basal metabolism is very active, and the energy consumed every day far exceeds your imagination. Eat 2700 ~ 3000 calories a day to ensure a certain calorie difference (500 calories is the most, and men of your age basically consume at least 3000 calories a day), so that they will not be dizzy and cause inconvenience to their daily lives, nor will they pose a threat to their health, and they can lose weight. And at this time, if you eat well, you can continue to grow taller. 188 180 kg and 183 180 kg look completely different.
Let's talk about sports. If you can go to physical education class, it will be serious. If you want to do exercise when you are not in physical education class, you must combine anaerobic with aerobic. For example, gym equipment exercise (anaerobic)+treadmill (aerobic). According to your situation, you should do anaerobic exercise first, then aerobic exercise. If you don't have a chance to go to the gym, you can buy a pair of dumbbells at home, find an online tutorial to exercise your muscles for 30 minutes, and then run downstairs for 20 ~ 30 minutes after that. Pilates is also a good choice.
Don't forget to take a day off every week to give your muscles time to recover. Then I will switch to different kinds of sports every day, such as physical education class playing basketball, and exercise with equipment at other times, so that I won't feel bored and prevent the platform period.
I personally recommend boxing. Aerobic and anaerobic combination, huge energy consumption and venting emotions. Not only can you exercise muscle lines, but you can also defend yourself at critical times (of course, don't fight if you have nothing to do).
Maybe you will say that I don't want muscles, so I don't want to practice anaerobic. I want to say that muscles are the engine of the human body. The more muscles, the greater the energy consumption and the higher the basal metabolic value. Aerobic exercise consumes muscle and fat, so many people lose weight by running, and finally there will be a platform period, and they can't lose any more. So anaerobic exercise should be practiced anyway.
And now most girls your age will like boys with bamboo poles, but believe me, in two years, they will like boys with muscles. (I have been there before)
Moreover, with your training, it is impossible to build large muscles. It is good to produce some muscle lines. Or when you are a professional bodybuilder, you eat tasteless food every day and do a lot of exercise for fun? )
Therefore, a normal diet, intake of 2,500 calories a day, intake of protein as much as possible, and then anaerobic aerobic exercise six days a week (starting every other day, I am used to taking three more breaks). Stick to it for a year, and you will definitely see yourself differently.