Jogging and brisk walking are both effective for losing weight. See if you can hold on. There must be warm-up and stretching exercises before and after running, otherwise the muscles will agglomerate and lactic acid will easily stay (the legs are particularly sour). Keep a certain speed when walking fast, and you won't lose weight when walking slowly, so you are very tired, and it is best to stretch before and after walking fast, which also has a shaping effect.