from localhost (xampp) to live server

Hi I am new to wordpress, this is the first time I will be migrating a site from localhost to my hosting provider.
I was setting up the package on duplicator, and it ran into two warnings. I believe that my file size is way over!! if the guide amount is 150mb, mine is currently 287mb.

Please could you assist me in the way I could reduce this? Also, I am very much in need of setting up proper backups, I lost alot of work the other night. I had bought a backup guard plugin, but when it came to restoring, it asked me to repair the wp config file.