The relationship between running and burning body fat is complicated. When people exercise, they first consume muscle glycogen, then liver glycogen, and then fat. Therefore, generally speaking, aerobic exercise takes more than 40 minutes to really start burning fat.

A reasonable diet (not just eating less) does help to lose weight, but this kind of weight loss is passive and the effect will be slower. If you don't eat on an empty stomach to lose weight, you will lose weight on the surface, but it doesn't mean that you have lost too much fat, and more muscles are consumed, so this is very unhealthy.

Eating well at every meal means that the nutritional structure of each meal is reasonable, and you can neither eat too much nor eat too little. It is very necessary to maintain the nutrients needed by the body and adjust the diet structure that suits you best according to your own exercise.

Generally speaking, people need 1, 200- 1, 500 calories to maintain their physiological functions even if they lie down and don't exercise, so from this point of view, it is very unhealthy to lose weight by not eating calorie food. If we want to achieve the goal and effect of losing weight while running, we must really adjust our diet structure, and let our bodies eat the necessary carbohydrates, protein and some vitamins every day, except the calories we eat.