Hello. Insist on eating less every day (chew slowly); Adhere to the pace of 180 steps per minute and jog at a constant speed of about 2 minutes and a half every 400 meters for at least 40 to 50 minutes; Stick to dumbbell exercise for more than half an hour. Can effectively lose weight. Jogging. You can do it at least three or four times a week, and the next day is the best. It is advisable to keep the heart rate (90- 1 10 times per minute) during exercise. Also, jogging in winter, pay attention to preparation: 1. The best time is from 4 pm to 7 pm (half an hour before meals and one hour after meals); A quarter of an hour of full-body stretching; Fifteen minutes of brisk walking and warm-up exercise, with a speed of eighty or ninety steps per minute. Precautions after jogging: 1. Finishing exercise: moving hands and feet in situ or walking slowly is the exercise of fully relaxing muscles; Take a bath for half an hour after jogging. Keep warm to avoid catching a cold. Do what you can, don't force it at will. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.