: I train a few people in a gym myself and I have been advising on these things for the last 3 years. But if you don't take it seriously, I can't help it. So now I say eat as much food as you eat because you will not get the strength to exercise without eating food. However, if you do not increase the amount of protein instead of fat, meat will be reduced. Eat eggs and chicken. In addition, the body consumes more calories than carbs to digest protein, so you will lose weight easily and stop running in the morning because these are LIT (low intensity training) I suggest. I will do 20 minutes of continuous skipping in the morning then do HIIT in the afternoon which means sprint , if you do it in 30 minutes you will burn 400 calories. Now the rule of sprint is to run at full speed with all the breath of the body and take 1 minute rest. Do the same again. Set 20 in this way and I guarantee to lose 8-12 kg in 30 days. And in each sprint you will think that this is the last set, that is, apply all the strength of the body and try to increase the distance slowly. He will have to change his training next month and then I will tell you what to do.