Running depends on intensity. Generally, jogging in one breath 1 hour or more can reach the level of consuming excess energy, so the first thing to do is to increase the aerobic strength of your internal organs, that is, the endurance to resist severe breathing. Hehe, how long can you breathe? Measure it, and then pass the fatigue period. You can increase it. You can't run at first. 1000 meters may come down. Take your time. You should not be in good health now. So don't worry, it is no exaggeration to say that it will take more than half a year upstairs.

Followed by muscle gain. It is impossible to fill subcutaneous tissue without plump muscles, but it depends on your requirements. Practice if you want to increase. If you don't want to,

Diet. I suggest a diet based on vegetables and fruits. The intake of oily rice flour is halved, and high-calorie foods and sweets must be eliminated. The best kilo of milk after exercise, pure milk, can replenish moisture and protein, which is cool. Add two egg whites if you want to gain muscle.

This plan. If you gain muscle, jog for a day and gain muscle for a day. No muscle growth. Jogging takes a whole day and a day off. Try to eat as much as possible during the break. Restore physical strength and spirit. Then sleep for more than 8 hours every day.

Time, tonight. One hour is enough. At this intensity, after one year, you will find that you have lost more than 30 kilograms.

By the way, personal experience. The fatter, the more obvious the effect. I am now 142 kg. Body fat rate 13- 16, thin for more than a month 1 kg, hahaha. I wish you success!