If running is to keep fit and improve heart and lung function, don't care too much about weight; If you want to lose weight, you should pay attention to your diet. Losing weight means eating 7 points and exercising 3 points. The key point is to adjust diet and work habits and assist proper exercise. The essence of losing weight is that you consume more calories than you consume, resulting in poor calories; The fundamental method is to improve basal metabolism and reduce the conversion of sugar to fat. In the process of losing weight, whether eating or exercising, we should focus on the essence and fundamental methods of losing weight. Meat, especially white meat, is rich in protein, and the intake of protein helps to improve your basal metabolism, so it is wrong not to eat or eat less meat during weight loss. White flour and rice are easily converted into sugar, which improves the conversion from sugar to fat, so try to eat less or not. The staple food should be sweet potato, potato, corn or coarse grains. It is wrong to eat fruit rich in fructose as a meal. Not only will you not lose weight, but you will gain weight, because fructose will increase the conversion of sugar to fat. Running for more than half an hour can improve the body's metabolism and burn fat, but the amount of fat burned is very small. Long-term uninterrupted running will make the body adapt to exercise habits, reduce metabolic rate and reduce fat consumption. Losing weight is a battle of wits between will and physical adjustment. You can overcome physical adjustment by your own wisdom and willpower, so don't simply think that it is not so easy to lose weight by running continuously and eating less meat.