According to your height and weight, if you need to lose weight, it must be too little muscle and high fat content. I suggest you shorten your one-way trip to 5 kilometers, but you need to jog to complete it. Run as slowly as possible. If you can't run, take a walk and have a rest, then continue running, and take the time saved for strength training to increase muscle content. You can do push-ups or parallel bars at the turn-back point. At present, the diet remains unchanged, otherwise the body will not be able to adapt.