1. Control diet: Reasonable control of calorie intake is the key to losing weight. Pay attention to the intake of fat and sugar in the diet, and increase the intake of fruits and vegetables, protein and fiber.
2. Increase the intensity of exercise: fun running 3 kilometers a day is a good start, but gradually increasing the running distance, time and intensity can bring better weight loss effect. Try increasing the running distance or increasing the running frequency.
3. Combine with other sports: Fun running is an aerobic exercise, which helps to burn fat. It can be combined with other forms of aerobic exercise, such as swimming, cycling or aerobic exercise, to increase diversity and challenge.
4. Stick to the exercise plan: Losing weight requires persistence and patience. It is suggested to make a reasonable exercise plan and strictly implement it. It is recommended to run at least 4-5 times a week for 30-60 minutes each time.
5. Pay attention to rest and recovery: arrange the rest time reasonably, give the body enough time to recover and repair, and prevent overtraining and injury.
6. Cooperate with full-body exercise: Although fun running is helpful for leg exercise, in order to burn body fat comprehensively, you can combine some exercises for other parts, such as abdomen, back and buttocks.
Most importantly, weight loss is a comprehensive problem, and fun running alone is not enough to achieve obvious weight loss effect. In order to achieve better results, we need to pay attention to eating habits, keep enough sleep and keep a positive attitude. If necessary, you can also consult a professional fitness coach or dietitian for more specific guidance. I wish you success in losing weight!