If the distance of 4-5 kilometers per day can't achieve the effect within one week, it is suggested to run at a variable speed for a distance of 2-3 kilometers.

Change the time to around 19.

If you seldom exercise during the day, you can reduce your appetite at night.

My situation is similar to yours, 185cm 190kg.

In front of the basic computer during the day

You can learn my method of losing weight.

It is easy to use on me.

I lost 5 Jin in a week.

I don't believe it myself. . Hey hey.

The method is as follows:

Breakfast is normal.

Increase lunch

Fasting after noon 12 (drinking water is ok, but it is best to turn on cold water)

Dinner is free.

Go downstairs in the afternoon 19 and run on time.

Variable-speed running is about 3-4 kilometers (variable-speed running), and you can generally sweat.

Come back to take a shower and sleep around 9: 00.

. If you want to lose weight.

When you run, you can do it by abdomen and abdomen. This habit is also very helpful for walking posture in the future)

It's more useful to me anyway

You can try it for two days.

Whether it's used to change strategy

The above is purely personal experience.