A kilo of fat is equivalent to about 0.46KG, and at best it is equivalent to 1 kg ~

You do nothing every day. The most conservative human body needs to consume 2000 calories ~ the most conservative female needs 1600 calories. Of course, these won't increase your excess fat, just what your body needs.

Burning fat also consumes calories ~ After consuming the necessary calories for the body, the calories consumed every day must be kept between 400 and 500 calories.

I can tell you accurately that your weight-loss aerobic exercise on the treadmill does not depend on time, mileage or speed, but on effective heart rhythm combined with calorie consumption.

The heart rate meter on the treadmill is generally not accurate. You can look at a parameter, heat consumption.

Don't look at how long you have been running, but see if you have reached my calorie consumption.

Not less than 400 calories. If you have physical strength, you can train with some lightweight equipment.

With diet, reduce fat intake and eat some foods with high protein content, so I won't go into details here.

Remember! Don't expect to lose much in a short time! Otherwise your body will collapse!