Running can reduce fat. However, it is necessary to reasonably arrange the exercise program and control the diet at the same time in order to achieve the effect of fat loss. Running belongs to a kind of aerobic exercise, and the essence of weight loss is that the energy consumed is greater than the energy intake, resulting in a negative balance of energy in the body. Therefore, if you want to use running to lose weight, you must pay attention to the length of time and speed, each time the length of at least 30 minutes or more, it is recommended that jogging, heart rate control in the aerobic heart rate range, generally controlled at 120 to 180 times per minute. It is also recommended to do stretching exercise before running, and to replenish water after running. And the frequency of running should not be too high. Controlling dietary intake while exercising reasonably can be conducive to fat loss. In addition to running, there are swimming, cycling, hula hooping and other sports to choose from. It is recommended that obese or overweight people can visit the Department of Nutrition to develop a reasonable fat loss program.