You can run for more than eleven minutes every day and then practice with fat, which will reduce your legs. You can run for more than 20 minutes. Run 10 km if necessary. People who like marathons are very thin, so they should eat reasonably and pay attention to reasonable sleep. Eat more fruits and vegetables, less meat, high-fat food, and don't eat high-calorie junk food, such as McDonald's and KFC. Sleeping too long will also accumulate fat. It is not suitable to sleep within one hour after a meal, and it is easy to accumulate fat. You can go for a walk for about an hour.