30 minutes is not enough, you have to run for more than 45 minutes to lose weight. In addition, long-distance running is getting thinner and thinner, and sprinting can quickly gain muscle. Kick the shuttlecock for an hour every day, then run for 45 minutes a month, and you will find that the thigh circumference and waist circumference can be reduced a lot. Drink more tea every day to replenish water. When I lose weight, I kick shuttlecock for an hour every day, kick my legs and then run for 45 minutes. Drinking tea every day is about 3L. After 3 months, the body weight decreased from 192 to 150 kg. I still have it. I wish you success in losing weight