1, make up your mind and be cruel. That's all that matters. Don't make any excuses. Only by doing this can we achieve the second point.

2. control your diet. A 70kg person runs 10000m, which consumes about 600 calories. 100 gram of raw pork from lean meat to fat about 300-700 calories, with an average of 500 calories. In other words, eating100g of raw pork (2 liang) is basically a waste of10000m. This is not counting the calories of cooking oil. Think about it, running 10000 meters, few people can persist. Dinner is strictly controlled, half full and light, and this meal loves to accumulate fat. Lunch is full at 7-8 minutes, vegetarian. You can eat a better breakfast, and you don't like fat accumulation the most. Don't eat snacks, especially creamy food. A reasonable diet means eating everything and controlling everything. Recipes are not recommended. The only reasonable diet is meat+vegetarian+fruit +7-8 minutes full.

3. Exercise. It is best to exercise after 30 minutes after meals.

The first point is the most important, followed by diet control and then exercise.

There are no tricks and shortcuts to lose weight. Think about more than 500 million obese people in the world.

Don't recommend any drugs, because if you don't change your bad habits, you will have to regain your weight once the drugs stop.