Hello, I'm glad to answer your question. I hope my answer is helpful to you. You must first understand the principle of exercise to lose weight, that is, the human body will burn your fat during exercise and convert it into heat to supply the heat you need for exercise. From this perspective, if you want to lose weight, you should exercise as much as possible. Jogging is aerobic exercise and a good way to lose weight. It is best to keep running for more than an hour. Then you can jump rope for half an hour at night, without jumping fast, but it is best not to interrupt. The goal is to burn your fat as fully as possible to lose weight. A month's loss 15 to 20 kg is no problem, and it will be almost the same in two or three months.