Running +HIIT training. -Jogging for half an hour is too weak to run for a year! I run 100km+ a month, and I haven't lost weight on a normal diet! To increase the intensity, you can do this: jogging for half an hour is just a warm-up, and strength training should be carried out later. Boys can roll iron, girls can do belly rolls or flat support, exercise core muscles, and so on (this word is your own Baidu-hiit).

2. control your diet. -As the saying goes, eat less! This is a long process, and it is difficult at first, so be careful not to affect your health. But as long as you stick to it step by step for a period of time, your stomach will naturally contract, your appetite will decrease, you will be healthier and you will not rebound. (I'm not empty talk, I've experienced it personally, and talking too much is also a tear ~)