Why?
Because if you run too fast, your body is powered by glycogen, that is, if you run too fast and consume blood sugar and fat, you won't lose weight. This is why some people can't lose weight even though they run.
Blood sugar is exhausted, and there is liver glycogen. Only when the liver glycogen is consumed will the body start the fat energy supply mode.
Because the body always feels that which is the most convenient, it consumes which one provides energy.
However, these sugars in the human body add up to about 2500 kilocalories, which is enough energy for a person to run 30 to 35 kilometers. Therefore, it is not feasible to expect to consume all the sugar before consuming the fat.
But fat has a characteristic that it will burn when the heart rate reaches a certain value. This number runs very slowly. If you have to calculate a data, it is about 60% times your maximum heart rate, and your maximum heart rate is usually 220 MINUS your age.
But as long as you run slowly, faster than walking and feel very relaxed, you can do it. The main thing is to run for enough time, at least 40 minutes, preferably an hour.
If you can persist in doing this exercise, you can lose about 0.5KG a week.
As for eating, as long as you don't increase your food intake, you don't need to go on a diet, because you won't have the strength to run after dieting.