It is recommended to walk for 40 minutes, which is very effective. If you want to run, jogging is recommended. Generally speaking, if you insist on jogging for 30 minutes every time, 4-5 times a week and eating regularly, you can see the effect of losing weight in 1-2 weeks. Jogging speed should be controlled at 7~ 12km/hr, and 15-30 minutes after formal exercise. Relax after exercise and do some leg massage or stretching.

It is unscientific not to eat at night. Don't eat after 7 o'clock.

The diet to lose weight is to eat less starch.