The principle of diet control is: eat less carbohydrates (rice, starch, pasta, cakes), eat more white meat, eggs, vegetables, coarse grains, and drink more water…
If you can properly control your diet, the effect will be better.
If you want to lose weight and run, take a day off, run easily for 30-40 minutes each time, and persist for 2-3 months, you can see the obvious body shaping effect and the improvement of mental outlook.