Each running time should be more than 20 minutes in order to achieve the effect of weight loss, if each time less than 20 minutes or more, then the proportion of fat consumption in the body is relatively small, and the effect of weight loss is not obvious. Therefore, if you want to lose weight through running, the duration of each run should be 30-45 minutes, and each run should be continuous without stopping in the middle. To lose weight through running, it is best to run 3-5 times a week, and if the body fat rate is higher, the number of times of running should be increased, and it is best to run 5-6 times a week. At the same time as running, the diet also needs to cooperate with eating some low-calorie food, eat more coarse fiber containing coarse grains, miscellaneous grains, eat less high-calorie, high-fat, high-sugar food, coupled with the running exercise, to promote weight loss. And not halfway, continue to adhere to 2-3 months in order to have a more obvious weight loss effect.