Hello. You have many misunderstandings: 1. The fat reducer actually has no weight loss effect at all (personal experience). It is best to sit in a safe and comfortable bed every day and exercise continuously for more than half an hour to reduce fat effectively; 2. People who weigh more than 140 kg should not run, so it is best to walk fast to reduce fat. Anyway, running. Every time, according to everyone's actual fitness needs. If you are physically athletic, you can run for at least 40 minutes to an hour at a time. However, it is best to choose jogging every other day. Pay attention to adequate warm-up exercise before running (it is recommended to take the same warm-up exercise as brisk walking), walk slowly for at least five or six minutes after running, and then do enough full-body stretching exercise; 3. Cognitive view on weight loss: In fact, the effect of exercise on weight loss only accounts for 30%. 70% is eating less. Eating less means eating three meals a day on time, with a ratio of 7:7:5. Eat slowly. It is best to finish dinner before 6: 30 every night, and then you can sleep for at least three hours after dinner. Drink a cup of honey water half an hour before going to bed and a cup of boiled water every morning. Once you start to lose weight, you must stick to it for a long time. Otherwise the rebound phenomenon is very serious. In reality, it's no problem to rebound ten pounds a month. On the other hand, you can lose six to ten pounds scientifically, healthily and effectively in one month. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.