1: Reduce calorie supplementation, eat less high-calorie foods such as rice and fat, and eat coarse grains if you are hungry. Also, don't reduce the intake of vitamins, inorganic salts and some protein because of weight loss, otherwise it will hurt your body;

2. Increase the calorie consumption in the body, and calculate it with the amount of work done by the body as a guide, not whether you are tired or not. For example, when you run 1000 meters, you are very tired, but the fact is only a little more calories than when you run1000 meters.

Because of the habits of modern people, it is best to run to lose weight, but it is best not to run on a treadmill or on a too flat road, otherwise it will hurt your joints.