Since I left College I have gotten a beer belly and was eating poorly. Recently I started jogging, and able to jog for 25 minutes without feeling tired, but legs start to ache a bit. I am a bit confused on how I am suppose to lose weight, specifically my stomach. I was told and saw online 25 minutes of jogging will help me burn 200-300 calories, I have cut off all the alcohol, junk food and carbs. Mornings I eat a omelet that has 2 eggs, bell peppers, onions, and tomato. Lunch is usually a green salad of lettuce, tomato, and cucumber or a fruit mix of apples, Jicama, mango, and cumember, and finally for dinner either a fish filet or skinless chicken breast breaded and oven baked. Even with that food, I reach about a little over 1000 calories each day of food but my jogging only helps me out with 200-300 calories. I jog each day and do burpies for a total of 30 minutes which burns about that much from what I read. Does that mean I have to do an hour and a half of exercise each day to reach burning the calories I had for the day and the store fat I have in me or is it that I have misunderstood something?
That's really healthy life style. I would say eat heavy at lunch time, so the fish or chicken with bread should be eaten at lunch time. The salad and fruits you can eat at dinner or as a snack in between your meals, try having dinner before 6.30 p.m and eat very light, that would make a lot of difference.
I came across a very helpful exercise video on youtube titled " 9 exercises for a Flat stomach" from XHIT daily. I have a beer belly like you. I go to gym for 1/2-1 hour daily but in addition to that after following this youtube exercise, I see the difference now.
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I really don't think you're eating enough calories. Your body needs calories just to keep your body operating, so you don't need to burn off all the calories you ate.
I'm betting Ian will catch this thread soon and he is the one who could give you great information for what you are looking for.
I really don't think you're eating enough calories. Your body needs calories just to keep your body operating, so you don't need to burn off all the calories you ate.
I'm betting Ian will catch this thread soon and he is the one who could give you great information for what you are looking for.
Ian? Where are you?
Good luck to you!
I hope so I really want to understand this alot more
I think that eating so little and exercising so much you'll burn out on this program soon and turn to binging. You can stand to eat a lot more. Are you feeling hungry?
Try to incorporate some fats into your diet. Olive oil, avocados, nuts, skin on chicken and fish, coconut oil. There are also some really delicious carbs you could be benefiting from like sweet potato, faro, legumes, bulgur, oats, whole grain breads. Carbs are not the enemy, it's just that out society has gone wacko with cheap processed refined carbs.
And don't forget about probiotics. A serving of yogurt per day should be enough to keep your gut healthy and clean. You can even take a probiotic supplement.
And you do not have to burn off all the food you eat. Your body already burns off a ton of calories just by being alive. Look up your BMR, this is determined by your age/sex/weight/height. This number tells you how many calories your body burns all day just by sitting around and breathing.
My husband has the same problem. And he eats perfectly. And he exercises. I keep telling him that he is not doing the correct exercises to lose the belly fat. But yet he doesn't change his routine and he still complains!! LOL! Definitely do Ab specific exercises!!
My husband has the same problem. And he eats perfectly. And he exercises. I keep telling him that he is not doing the correct exercises to lose the belly fat. But yet he doesn't change his routine and he still complains!! LOL! Definitely do Ab specific exercises!!
This is a myth. Doing ab exercises does NOT help shed belly fat. Only cardio and good nutrition can do that. Ab exercises will strengthen the muscles beneath the fat, they will make you look better but a beer belly is usually caused by an excess of sugar such as beer and colas and sugary foods. I know a lot of men that have this particular problem. I know marathon runners who have a gut simply because of their nutrition.
Great that you've started eating healthier but as has been said already, low calories is not the end all be all of weight loss. Also if you're just jogging and doing burpees, thats an incredibly stagnant workout. You can alter your jogging routines (hills, speed, on a treadmill, outside, go for distance, go for time, etc etc) and work more all over body exercises into your routine (burpees are a fine warm up, though they can be dangerous) - try incorporating some weight lifting, or alternative core exercises (pilates has a lot of great moves you can look up online)...Don't get down on yourself
Also if you start losing fat and gaining muscle you might slim down but the scale might not move as fast as you'd like. try taking measurements/body fat % along the way as well if you can
We're the same height and close in weight. I ate at 1200 calories before and ended up going to the doctor because I had no energy and didn't figure it was just from that, it was (this was a while back). I wouldn't regularly eat under 1400 anymore. Right now I eat between 1500-1600 (or at least try).
Increase your caloric intake, make sure you're getting enough protein and fat. Myfitnesspal is great for all of this. Running will definitely help you lean out. I also enjoy kettlebells, yoga, hiit, and Pilates.
Losing weight in general will help you lose fat. Where it comes off first/last is genetic. You're eating pretty clean. If bloat is an issue for you then keep up the clean eating, avoid sauces, sodas, and junk food.
If you keep starving yourself of the nutrients you need your body composition might not change much because your body will burn muscle instead of just/mostly fat.
I just reread the end of your post. Your tdee (total day energy expenditure) is how much your body burns to function each day and maintain your current weight. Your tdee is around 1750 calories without exercise and with a sedentary lifestyle. To lose one pound a week (burn 3500 calories a week) you should burn 500 calories a day. Either through diet or exercise (for example, eat 1250 and no exercise). To lose two pounds a week you need to burn 1000 calories a day. Eating under 1200 is considered unhealthy because it's not enough calories to get the nutrients you need. It is also not considered healthy to attempt to lose more than two pounds a week because you would be stressing your body too much and not properly caring for it.
So if you eat 1250 each day, and keep doing your workout 5 days a week you'll lose around two pounds a week. It doesn't matter what foods you eat, you'll still lose weight. Vegetables make things easier because they fill you up and are lots calorie. Protein helps keep you full and minimizes muscle loss. Etc. But to lose weight all you need is that weekly calorie deficient of no more than 7000.
(1) Use a TDEE calculator. You need to create a 500 calorie deficit each day to lose 1lb a week, 1000 calorie deficit to lose 2lbs a week.
(2) Count your calories ACCURATELY. People are just plain awful at estimating. Measuring cups, food scale, drinks all count, cooking oils count, condiments count, every bit that goes in your mouth counts. You can relax once you've got a handle on things, but at first, calorie counting depends on total accuracy.
(3) Don't overestimate exercise burn. For a woman it is something like 100 calories burned per mile jogged. Dig into it for men.
(4) Recommend adding weight training. Helps pretty much everything, literally.
Don't get sucked into gimmicky stuff. When you research long term maintainers, they all did it by reducing their energy intake and increasing their output.
Help losing stomach fat and upper chest fat.
Definitely do Ab specific exercises!!
