Simple warm-up 10 minute, balanced dinner three hours before exercise. Run three times a week for 30 to 40 minutes each time. If you run an hour after dinner, you need to reduce your carbohydrate intake for about 30 to 40 minutes, three times a week. It is not advisable to run immediately after a meal. At the same time, you can't just do aerobic exercise for a long time. Also insist on strength training. Running for a long time will not only reduce fat, but also break down muscles and reduce the metabolic rate of the new city. On the contrary, running will make you fat.