Hello! I'm happy to answer your questions about sports and fitness. Run for 30 minutes every night and control your diet. If you persist for a long time, you are likely to lose weight. I insist on running three or four times a week. Every exercise is about 1 hour. I also consciously control my diet and never overeat. Personal weight has always been good, and slightly thin. I hope I can give you some reference. If you are satisfied, please adopt it. Thank you.