My method is to skip dinner (brunch is normal) and then go out for a brisk walk. It is too difficult for fat people to keep running, and it is easy to get hurt if the load is too heavy. It is easier to accept brisk walking, at least 10 km per day. The first week was hard, and then it was fine. If you are really hungry at night, eat less fruits and cucumbers before exercise, and you will definitely not eat any more after exercise, except drinking water. Lose at least ten pounds a month, persist for more than three months, and the effect is obvious and not easy to rebound. The most important thing to lose weight is persistence. Shut your mouth and spread your legs. Nothing is healthier than exercise.