@Nihal Hs I got it, need to find a balance between how much cardio I do. When you say cardio do you have examples ? I know for sure that I can't run it makes my ankles start hurting like hell because of my weight. And about HIIT, I heard a lot of things, like people shouldn't do them everyday? What do you think about it ? Thanks again for the help.

@Roger C Thank you for your message. I have a question tho not about any exercices or sports I can do. Its about food, I have calculated how many calories I need to eat if I am exercising for 1 to 2 hours a day. It should be around 2800. My BMR is around 2650. I know that the more I move/exercise the more my body needs food, but is 2800 good to start?