I experienced it personally. I ran10km (within 75 minutes) every day for 30 days a month, and lost 20 pounds, provided that I had an egg, an apple, a box of milk (I drank Telunsu) and a piece of bread for breakfast. At noon, a bowl of rice and vegetables, appropriate lean meat or beef and chicken (refuse fat). A small bowl of rice, vegetables and an apple for dinner. It is best to have dinner before 7 o'clock. I usually go running after dinner in the evening. If I feel really hungry after running, I can eat an apple and drink some milk. If you want to lose weight, it must be that the energy absorbed by the body at the end of the day is less than the energy consumed by the body. For example, the machine body is a water tank, with one end being a water inlet pipe and the other end being a water outlet pipe. Only when the water in the inlet pipe is less than that in the outlet pipe will the water in the water tank be reduced. Before I lost weight, I was 170, my height 160, and now my weight 130. After losing the target weight, you don't have to run every day. But be sure to pay attention to your diet, always ensure that absorption is always greater than consumption, and it is best not to eat midnight snack. If you really want to eat, you can only work hard the next day to consume the extra calories yesterday.