According to the description in the main question, I think that keeping silent means not eating takeout, not going to restaurants and not eating dinner. But how many calories did you burn? Not at all. Low oil and salt is naturally the road to health, but it doesn't stop there. The intake should be designed reasonably according to the amount of exercise, not just vaguely saying that dinner is appropriate. We often see some people lose weight in the sun, saying that I have lost a lot of pounds after eating a lot. That is indeed possible, but it is related to age, physique, exercise mode and amount of exercise. Another person may not succeed. In the main question, I think that even if I walk for 3 hours, I can spread my legs, but I don't know the pace frequency, stride length, flat road or undulating road. How can you calculate your calorie intake only by taking time as a variable? How can we know whether this kind of exercise can play a role in losing weight? If you want to ask yourself how to lose weight, at least make it clear: age, gender, current weight, expected weight, current living habits, exercise habits, exercise ability and so on.

The effect of walking for 3 hours every day, if it is urgent, you have to walk more than 15 kilometers, nearly 20 kilometers, and the amount of exercise is not small. But if you walk slowly, you can't breathe or sweat, you can only strengthen your leg muscles, which has no effect on reducing fat.

Later, in the communication with the subject, I learned that he didn't exercise at ordinary times, ate a lot of dinner, and thought he could keep walking. From this perspective, regular diet is the first step to reduce fat and a way to increase exercise. But the most important thing is that it is not clear what the weight loss goal of the subjects is, but according to this method, there will be a platform period after a while, that is to say, it is no longer possible to lose weight by this method.

So reducing fat is not just about keeping your mouth shut, it's as simple as holding your legs.

Finally, to put it mildly, reducing fat is not a goal, but a healthy life. I also hope that the subject will be clear about his current situation and goals and find a way to reduce fat that suits him.