I am a man. Since running in 2009, I have dropped from 172 kg to 140 kg. Eat all three meals, but eat less or in moderation, or you won't even have the strength to run. I don't want to covet the running distance every day. I have to control the amount of running, and I can't let myself be too painful and tired to affect my work and study.

You can run for one, two and three, depending on your own situation. Let running be integrated into your life. People who exercise are the most attractive. You will lose weight slowly, don't be eager for quick success. Bodybuilding is a sign of a reasonable life.