First of all, you should control your diet and remember to overeat.

Have a cup of soybean milk or milk for breakfast, a bowl of rice for lunch, and eat less meat. Dinner porridge with side dishes, if you have perseverance, just eat an apple. It is very painful to lose weight suddenly at first, so stick to it.

Stick to running in the morning, and you can walk at first. You can walk for half an hour after dinner, and then jog for half an hour. Losing weight will not happen overnight, so be prepared for a protracted war.