The best time to lose weight is 8-9 am. The week you said hasn't come out yet. You can see the effect in a month.

The most convenient thing is running. Half an hour or 1 hour (double fat burning after 1 hour) cannot be stopped halfway.

I have lost weight for a month. I spent five days in the gym in the first week, three days in the second week, and only two days in the third and fourth weeks (I like the company and my wife is lazy, which I hate).

Decrease by 7kg =14kg