You must understand two things. First, when the body burns fat the fastest, that is, when the water and sugar in the body are exhausted. So if you have enough water and sugar in your body, it will take more time to consume them in the early aerobic period. Maybe you've been running for 30 minutes, and you've just run out of water and sugar, and your body is ready to start burning fat. You're finished. Therefore, aerobic time must be adjusted according to everyone's situation, at least 40 minutes is effective. Or you do aerobic exercise after getting up in the morning and strength training. These two times are when sugar and water are extremely exhausted. Maybe running for 20 minutes is better than running for 40 minutes.

Second, never let your body adapt to a certain amount of exercise and exercise style, and constantly change to stimulate your body. You can increase the aerobic time of 5 minutes a week by gradually increasing the time, or use intermittent aerobic exercise to repeatedly stimulate your body by combining speed and slope training, so that your body can never adapt to a single training track, so that your body fat will burn quickly.

In terms of diet, don't eat less. The key is to eat selectively. You must reduce the intake of slow carbohydrates in your diet, supplement protein before and after exercise and digest carbohydrates quickly, so as to be more effective.