Overweight problem, what exercises to do?

250lbs with only 17% bodyfat lmfao that’s hilarious. I don’t know who did your measurements but they totally lied to you. I’m about 13% bodyfat 5’9 and 170lbs. So unless you’re around 8’6 then you are not 17% bodyfat. I would at least double that number.

As for a plan…Step 1: exercise daily. 3-5x a week cardio, 3-6x a week strengthening Muscle burns fat and cardio teaches your body how to burn fat quicker and more efficient. Do cardio in the morning with barely anything in your stomach. Do muscular endurance anytime with something in your stomach and a dose of protein before or after the workout. An hour for cardio and an hour for strengthening.

Step 2: dieting: CHANGE YOUR DIET!!! Do NOT go on a diet because you will just gain all of the weight back that you lost before. Changing a diet does not happen in a day or a week. It takes lots of time and patience for your body to get use to the healthy changes. Low carb diets work well. Eat lots of veggies. If you eat meat then do not eat anything fried or covered in bread/bread crumbs. Supplements like hydroxycut help with cravings and protein shakes and vitamins help with rebuilding/building of your body structure. Nitrious Oxide helps with motivation.

Step 3: Routine and Regularity: Self explanitory…once you start something, stay with it or you will not get much from it. It only takes 5 days for your body to start losing muscle mass once you quit. You can lose up to 10lbs a week and be healthy and you can gain up to 10lbs a month(of muscle) and be healthy. I’ve never came close to those numbers but I’ve seen it done with a LOT of hard work and dedication. Start slow because your body has to get use to everything and people that lose weight slowly tend to keep it off better than people that drop it quick.