You know, there is a PE teacher in our school. He teaches well, but he is too fat. He runs slowly around the track and field at 4 pm every day for 20 laps, 8 kilometers, about 2 hours. He has been running for half a year, and he keeps losing 20 pounds every day. I am in Xinjiang, and it is basically the hottest time from 2 pm to 4 pm. You spend 1 hour every day and exercise for more than 45 minutes before you start burning fat, which is equivalent to only exercising for 15 minutes every day. .
Exercise to lose weight. Once you stop, you will bounce back quickly and be fatter than before.
While exercising, I suggest you also control your diet. Don't eat at night, just drink water. The two meals are balanced in nutrition, and fruits, vegetables and whole grains are indispensable.