Losing weight is generally exercise plus diet. Exercise: It takes 30 minutes to start burning fat. Obviously, 30 minutes is not enough for you. I suggest 40-60 minutes. If you feel tired, you can run every other day, preferably at night. Diet: Breakfast: 250ml milk, 1 boiled eggs, two or three slices of whole wheat bread, and some seasonal vegetables; Lunch is mainly based on fast food you eat outside, diversified, with less meat and more vegetables, and no more than one bowl of rice; Have a snack in afternoon tea; Eat only apples for dinner and go to bed early at night. Give it a try!