First: Pay attention to diet, eat less greasy things, drink more water instead of frozen drinks (less sweet), eat less staple food and eat more vegetables.

Second: The most important thing is to keep running for more than two hours every day instead of running in the morning. In fact, losing weight is not difficult. The difficulty lies in persistence. There's never anything for nothing,

Third: in addition to running for more than two hours, cooperate with some other sports such as playing ball. You can do anything you can think of, such as raising your legs horizontally in a nest. I tried to lose nearly 40 pounds in more than three months. And healthy. Of course, persistence is the most important thing.