Except for normal running. You can use dumbbells or barbells that account for 30-40% of your maximum weight to bend your body and arms, at least 30 times in each group, and do 4-6 groups of two movements respectively.

In fact, if you lose weight, it is best to run for more than 40 minutes every day.

After the existing diet is well nourished, if you only eat seven points full, it is estimated that there will be significant effects in about two months.