For running, if you want to lose weight, you have to do aerobic exercise, so as to lose weight. Jogging is an aerobic exercise, and you can't lose weight if you run fast.

Generally, jogging takes half an hour to achieve the purpose of exercise, because energy consumption starts with sugar, and then fat. After sugar is consumed, fat is burned. Therefore, it is recommended to exercise for more than half an hour every day.

Diet should be controlled moderately, otherwise the effect is not ideal.

Finally, in order to get the best results, I suggest running at night. Be sure to eat at noon. Then you will eat less at night and the source of sugar will be reduced. When you run, you will burn your fat faster. You won't be in a state of burning fat for half an hour.