Simply running can't achieve the goal of losing weight, otherwise you won't see so many fat people who can run marathons. Only by persisting in jogging and controlling diet can we achieve the goal of losing weight.

1. Jogging is king. What you need to lose weight is aerobic exercise. At first, I only ran for 20 minutes every day, and then it increased day by day. After running for 30-40 minutes each time, you can stick to this level for a long time.

Step by step, after a month or two, you can increase it to 60 minutes when you feel comfortable. Be careful not to set yourself a great difficulty at the beginning, so it is easy to give up because of the difficulty. Persistence is the king.

After a period of persistence, you can try to run intermittently. In essence, interval running is a training mode to stimulate the body by switching between different exercise intensities, or by fluctuating heart rate and repeating cycles, so as to consume more calories in a short time, or to train one's endurance quality. Intermittent running can also improve your speed, develop your speed endurance, raise your lactate threshold and improve your body's mixed oxygen metabolism ability. In short, it will make you run faster and longer.

4. Diet control. During weight loss, you must eat normally, balance nutrition and avoid hunger, otherwise it will cause the destructive effect of abstinence, which is counterproductive. The so-called normal diet refers to the intake of enough calories, and balanced nutrition refers to the structure of heat sources, which is generally the 4-2-4 principle, that is, 40% carbohydrate, 20% fat and 40% protein. Stick to jogging and control your diet, and you will definitely lose weight.