You can try an apple to do yoga for 30 minutes after dinner. Jogging in the morning is more reliable. Refuse snacks, desserts, carbonated drinks and wine regularly and quantitatively for three meals. The effect of losing weight in the first month is not obvious, about 5- 10 kg. Jogging depends on the quality of your plan. Running 2000-3000 meters in 40 minutes requires sweating. You can't say you can't stop for 40 minutes. During this 2000-3000m running, if you can't stop, it will be effective. The first week can start from1000m, and then gradually increase.