The amount of exercise is not enough, so we must take low-intensity long-term exercise to lose weight. It is best to jog for at least 40 minutes at a time. The sugar in the body and blood is only consumed in the first half hour. After half an hour, the fat is decomposed into sugar, and weight loss officially begins. So, I suggest you jog for an hour at night. If you feel short of breath, you can slow down but don't stop. Even if jogging is as fast as walking, it consumes more than three times as much as walking. At the same time, we should control our diet and eat seven points full.