It is best to lose weight by jogging or aerobic walking. Time is 45-50 minutes, no more than one hour. 30 minutes is just the benchmark, only consume one day's calories, and then start to lose weight after 30 minutes. Slight breathing is more appropriate, that is, you can talk to people nearby when jogging. 8-9 is a little fast. It is best not to exceed 8. Eating eggs is to supplement protein, and people who practice equipment should eat eggs.