I am a soldier. When I joined the army 176 kg, now 130 kg. I insist on running every day. Six kilometers is not enough. I don't need to run very fast, just jog until you can't run. Running is the fastest way to lose weight. Eat an egg and a bowl of porridge every day. You can eat some rice at noon. Do not eat pork. You can eat lean beef, not too much. Try to replace dinner with fruit. Eat less and more meals every day. Be sure to exercise more and don't eat any slimming products. Three months, must lose weight.