Strictly speaking, losing weight is a process of burning fat.

All sports can burn calories, but which sports are calories that burn fat? The answer is low-intensity exercise, such as walking outdoors. The speed of walking won't make you gasp too much, it can last for hours. Most of this exercise burns fat.

Moderate intensity exercise, such as standard aerobics class, usually lasts 1~2 hours. In this kind of exercise, your muscles will use half fat and half liver sugar. High-intensity sports, such as athletes' competitions, usually last only 30 to 60 minutes. Obviously, if you want to get rid of fat, you need to do low-intensity to moderate-intensity exercise.

Running and jogging are such exercises. It is worth noting that if you want to lose weight, you must keep exercising for more than 40 minutes before you can burn the heat in your blood to the point where you can't support exercise. Then you will start burning fat directly. The calorie content in your blood is 360 calories, and the excess is the amount of fat burned.

Low-intensity exercise not only burns fat directly, but also has more useful metabolic effects. Low-intensity exercise actually burns a small amount of glucose, so it will make your blood sugar tend to the normal minimum. Normal low blood sugar can lower your insulin, which will make fat cells more capable of releasing fatty acids and provide you with energy when you are at rest. So low-intensity exercise can continue to burn fat after you exercise, which is good for dieters.

In your case, I suggest running for an hour at a speed of eight kilometers per hour. You can run for fifteen minutes, walk for two minutes (six kilometers per hour), then run for fifteen minutes, eight kilometers per hour, and then walk for two minutes. This will last longer.

Eat less carbohydrates and eat more protein, because the fat conversion rate in protein is very low. In short, the premise of any exercise is adequate nutrition and can't eat too much carbohydrates. Don't feel pressured or forced to do sports. Relax and do exercise, and feel healthier and healthier.

I hope you can lose weight successfully. If you find my answer satisfactory, please accept it.

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