First of all, eat, resolutely taboo, zero fat! Zero sugar! Less salt! Eggs and milk are essential for breakfast, and vegetables are not limited. Eat less steamed bread and rice (not without it) and supplement fruit in the morning and afternoon.

Besides exercise, it is not recommended to start running if you are overweight. Running is too big for your knees and ankles. It is best to do self-weight strength training, squats, push-ups, flat support, belly rolling and rowing first. These self-weight events can usually be practiced with local materials without special equipment. You can search for street fitness, refer to the way inside, and don't pursue the action effect on the video. You just need to make the movements standard first, and then do them in groups according to the quantity.

After strength exercise, you can start aerobic exercise, running and skipping. It doesn't matter how far you can run. What matters is your heart rate, which is generally above 140 to lose fat, but I don't know your age. I suggest that your heart rate should not be lower than 120, which has no effect at all.