If you make up your mind, run for 3 to 2 hours every day, run separately and rest for 1 hour and 5.6 hours. Don't stop during the running, run in one breath, and then take a quick break. When you can't walk fast, you really have a rest.

Then there is the diet, you control it yourself. Don't eat anything high in fat and calories. Shut up and eat more fruits and vegetables.

If you can really keep running, you can eat some egg white and lean beef in moderation, because if you don't eat it, you may run weaker and weaker, and the more you can't keep going.

I used to lose weight like this. Run for 2-3 hours every day, during which I play basketball and badminton. I lost 20 Jin in 2 months (normal diet). In short, don't let yourself be idle.