It depends on your current physical condition. If you are heavy or haven't exercised for a long time, it's better to walk fast and the intensity is lower. For people who are overweight or do not exercise for a long time, the joint burden is less and it is not easy to cause joint injury. Moreover, if fat people want to lose weight, low-intensity exercise is safe and effective. If they are eager for success, they are likely to get hurt, and then they are forced to stop losing weight, and their efforts are not worth the candle. But if you are not very fat at present, but just want to keep improving, and want to be slimmer, you can give priority to running. Because people who are not very fat have high basal metabolism, they can only choose running with higher exercise intensity to lose weight, so they can consume more calories. In the above situation, no matter which exercise they choose to lose weight and want to lose weight more efficiently and healthily, they should improve their eating and living habits. In terms of diet, we should pay attention to adding some high-quality protein and fruits and vegetables with high dietary fiber and low calorie on the basis of healthy home cooking (fruit and vegetable juice is not allowed to be used instead), and avoid sugar and oil mixtures like milk tea cakes and various cakes every day. Not only is it extremely high in calories, but it is also very easy to get fat because of its special nutritional ratio. Finally, adequate and regular sleep doesn't seem to matter. It affects the level of leptin secretion and is very important for the success of weight loss.