Pay attention to three meals in the semester and eat them in the following way. Dinner is strictly controlled, half full and light, and this meal loves to accumulate fat. Lunch is full at 7-8 minutes, vegetarian. You can eat a better breakfast, and you don't like fat accumulation the most. Don't eat snacks, especially creamy foods, during weight loss. A reasonable diet means eating everything and controlling everything. Recipes are not recommended. The only reasonable diet is meat+vegetarian+fruit +7-8 minutes full.

A 70kg person runs 10000m, which consumes about 600 calories. 100 gram of raw pork from lean meat to fat about 300-700 calories, with an average of 500 calories. In other words, eating100g of raw pork (2 liang) is basically a waste of10000m. This is not counting the calories of cooking oil. Think about it, running 10000 meters, few people can persist. So the main way to lose weight is to keep your mouth shut.

Another goal is 10 kg, which is actually reduced by about 15 kg, so you should leave some room for rebound.