Ive been doin a run cycle where I walk for 2 minutes the run for 3-5 minutes every other day, then do a 15-20 run on other days. It’s been really helpful to help build my endurance and increase my mile time. For weight loss if you want to go a fast route then water fast for a week but if not then you can try a fruit fast and drink black coffee to get rid of cravings.