The body's metabolism is very inert. Running for 10 minutes, and for 30 minutes, will not give anything. You need to run for at least 40 minutes, then fat burning will just begin. But before that, you need to follow certain dietary rules.
Outdoor running is great. Not only will you lose weight and your body will tighten, but your blood will also be enriched with oxygen, which is very beneficial for your health. Calorie counting also helped me, I wrote down what I ate during the day right in my notebook and counted.
Contrary to common misconception, fat does not burn during cardio training, this only happens during very long cardio training, for example, during a long bike walk for 5 hours at an average speed. But no one trains like that, because you can get the same effect when training in the gym and even when training with your own weight, you just need to correctly compose your fat burning workout and diet.
With the help of running, you can lose weight if you are also on a diet. But we also need strength training with weight, so that after losing weight the body is not like jellied meat. And it is very important to observe the drinking regime, drink at least two liters of water a day.
Weight 140 kg.