At night, you can jog (pay attention to the running rhythm) or go fast (at least 7.5 on the treadmill), and pay attention to moderate exercise. Don't exercise too hard at the beginning. You can appropriately increase the amount of exercise when you adapt later. As long as you stick to it for a month, you will definitely lose weight. It's okay to eat apples and bananas at night. This is my own experience. If you lose weight, you should keep running to prevent rebound. Stick to it every day and subtract 10 A Jin month.