You can do aerobic exercise to lose weight, including running, skipping, cycling, swimming and so on. And the control time is about 40 minutes each time, low intensity, such as jogging or brisk walking, which can burn more fat, and of course you can also do HIIT. This effect is good, the time is short, but it is tiring. The most important thing is to control your diet. Don't think that you can eat a big meal after running for an hour. The calories consumed in that hour are not as high as those of a hamburger. Don't eat junk food and all snacks. It is best not to put oil in cooking food. Meat is edible, but eating lean meat, chicken breast, cow hind legs, sheep hind legs and fish is easy to lose weight. Control calories, you can lose weight 1 to 2 kg a week.