It works. You can run together in the morning and evening, and it will be cold at night. You can go to the gym and run the track. The most effective thing is to run slopes or steps. The best time is more than 40 minutes. Don't stop. The thicker you run, the stronger you will be. But just moving your toes or fingers will consume energy and lose weight. You'd better practice walking fast, and walk 4000 meters first. Don't be afraid, it takes an hour to walk, or you can alternate between fast and slow, or you can run, jump, stretch, kick and so on with fitness movements. I read about it in a diet book, and then I gradually tried jogging, so that I could divert my attention when I was running fast and get used to it. I have experienced it myself, and the effect is good. You can also run stairs, up and down 60 times, which is suitable for you to gradually increase the difficulty.