2. Simply put, the amount of exercise should not be less than one hour at a time, and if the distance is to be measured, it should not be less than 10 km.
3. The best running time is from 3 pm to 6 pm (it doesn't matter if it is delayed appropriately), but don't eat or drink water 2 hours before running.
4. Long-distance running can make the calf thinner (especially near the ankle), so there is no need to run on tiptoe.
There are many places to pay attention to when running. At first, we should pay attention to step by step and find the rhythm and posture that suits us.
6. The diet structure is really helpful to lose weight, and the eating habits of three meals you mentioned are also wrong, but specifically, it is simpler, but the most important thing is that not only the diet content should be regular, but also the eating time should be regular. It is important to eat at a fixed time every day.
7. Yoga is also an aerobic exercise. If you practice in situ, your physical energy consumption is not much worse than running, but it is not recommended to eat only fruit. You must eat carbohydrates, protein, vitamins, etc. However, fruits and vegetables are extremely low in other nutrients except vitamins, which is not conducive to health. Although the effect may be good on the surface, it is not enough to support the consumption of exercise.
8. I don't know how much you weigh now, but it is very possible to control your diet and exercise. 15kg (provided that 15kg accounts for less than 20% of your weight).
Answers to supplementary questions:
It's not that athletes don't recommend running 20,000 m a day, which is bad for health and easy to cause sports injuries. It is recommended not to run more than 40KM per week unless you are preparing for a marathon.
Sweating will bring out water and salt, but it is not particularly beneficial to the skin.
The most important thing to lose weight is persistence. In many cases, the effect of losing weight may not reach your expectations. If you persist until later, you will give up and often succeed in the end.