Count your calories. A bag of whole wheat bread contains 65 calories. You will run at a speed of about 6.0 for 30 minutes and consume 180 calories. I have lost 10 kilograms. I just eat less but don't make myself hungry. If I am hungry, I will definitely eat fruits and vegetables and whole wheat oatmeal. You can drink a glass of milk in the morning and evening and then run quickly instead of accelerating on the treadmill, which can last for a long time. Some people are not so tired after running, but they consume the same amount of calories. It's not bad that I can adjust quickly and slowly. It takes about 70 minutes to walk on the treadmill for two hours, then I can consume 600 calories in one hour, and then I can dance and stretch my food for no more than 800 calories a day. But I can say that noodles and vegetable soup are fun to eat by myself, and the calories are not big. I can also reward myself with a piece of chocolate (85 calories) and refuse greasy junk food.

When I finish it, it almost depends on my determination and willpower. I am very efficient.