First, you must go on a diet. This diet doesn't mean that you don't eat. You can eat breakfast and lunch normally (lunch can be delayed until about one o'clock), but don't eat anything too greasy. You must eat less for dinner. An apple is enough. You can eat it around six o'clock. Of course, when you can get used to eating only apples, you can cut down on your lunch and be careful not to eat foods containing too many carbohydrates.

Then you have to exercise. Running is actually a very effective way to lose weight. Don't think that you will grow calf muscles. Muscles are not so easy to practice. However, we should pay attention to jogging, and of course we should also pay attention to speed. It is best to run 5000 meters in half an hour. Remember to do it step by step, not overnight. If you don't want to go out for a run, Duoyan Zheng's weight-loss exercises are also very effective. If you have a lot of fat, abdominal muscle tearing is also a good choice. Video can be downloaded online. But I also want to remind you that fat starts to be consumed after half an hour of exercise, so it is better to extend the exercise time to one hour when you have time, so the effect will be better. Be careful not to sit down after exercise, so your ass will get bigger. You should stand and rest for about half an hour. You can read standing up completely. If you have any questions, you can ask them.