Run for 20 to 30 minutes four to five days a week. It is best to run every other day, or take a day off after running for two days. Running every day is bad for people.

You'd better not stop, because your body is already burning calories. If you stop running, it will take you a while to start burning a lot of calories, so it will be much better to run for 20 minutes and finish it twice at once.

Don't be full or empty before running. Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (rheumatism is easy to get in old age, which is not good for your heart).

Pay more attention to diet (strongly oppose dieting, just eat less high-calorie foods such as chocolate and ice cream. ) It will be effective in one month, and it will be reduced in almost half a year.

Another suggestion: we must persist, but we should also take a proper rest, preferably two or three days a week.

Also, if you lose weight successfully, you'd better keep jogging. Not only do you lose weight, but jogging is of great help to your immunity and cardiopulmonary ability.