How much exercise do you have to do to lose weight and keep it off?

Running early the morning at least30 mints

after dinner15 mints strolling

take your break fast and dinner only

avoid brunch as wll as lunch

drink more and more water

avoid smoking

follow these steps just for a month after that checked weight..........15 to20kg weight will be loos..

you need to train1hour4days in a week.look what you eat (many proteins)...ps..you need to run at least20 minutes

5 days in a week

one hour per day

rest between sets50 seconds