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Hello. Thank you for coming to JustAnswer with your question, and welcome.
How many calories are you currently eating?
And what type of exercise (how often) are you doing?
Lets do the math, sometimes it helps to see where you are as far as pounds you can lose. A pound of fat is worth about 3500 calories of energy. So, to lose one pound in a week, you would have to use 3500 calories more than you eat. By using the calculator I gave you in a prior answer to you (Mayo Clinic Healthy Weight Tool), you would need about 2200 calories to maintain your weight.
2200 cal times 7 days/wk = 15,400 calories that you burn per week.
You will need 3500 calories less than that to lose 1 pound.
Which would be: 11,900 calories (divided by 7 days) = 1700 calories per day.
I am sure you want to lose more than 1 pound per week, since with most people, women especially, fluctuations in fluid can cover up that one pound loss. But this is just an example to show you the math. Figuring the total calories you use with the exercise you have described (1300), it calculates to less than 1/2 pound of fat.
So, there a couple of things you can do.
1) Reduce you calorie intake to 1200 calories. But be mindful of the types of foods you eat. It will do you no good to count calories if those calories are the wrong foods. Your body needs a good mix of food groups to work properly, and therefore give you the results you want. Follow the food pyramid guidelines you get from the tool (Mayo Clinic Healthy Weight Tool).
2) Change your exercise plan. You need about 60 minutes per day of good solid exercise, and it needs to be a combination of weight training and aerobic. The exercise you are doing is great for general fitness and cardiovascular function. You want to also develop muscle tissue (which uses more calories). The advantage to exercise with dieting also, is that you will not lose muscle mass along with the fat. So, good work on the exercise you are doing---in addition you may want to join a gym and look at some weight training techniques (at least until you know how to weight train without causing injury).
But for now, just reducing your caloric intake and maintaining your current exercise routine will help. That would be a reduction of another 300 calories per day, which in a month is worth 2.5 pounds of fat.
You might want to keep in mind (depending on how long you have been exercising this way)---as you tone and build muscle while losing fat you may not see a big change in your weight. A pound of muscle is much smaller than a pound of fat. So instead of just weight, you might look at inches also. Right now, you are working your legs more than anything else. If you add weights, or some exercise classes at a gym, you can exercise the rest of your muscles as well.
Keep at it. Slow weight loss is much better; you won't be so apt to gain it back as time goes on. Set small targets for yourself along the way to your long term goal.
I really do know how difficult this can be. I still keep track of my calories everyday on a small piece of notebook paper. I have a set number of food "exchanges" that I need to eat daily, and once they are eaten---I'm done for the day. Using online resources like you are will help you learn what foods and how much make a serving, so in time you will not have to do that. But you will probably always have to keep track some way.
It's worth it. : )
I just saw your 2nd reply. Losing fat will eventually help you lose the problematic spot, as well as reduce your %age of body fat. Most people will lose fat all over at first, and if you have more in your belly than elsewhere, this of course will be the last to go.
But, again, exercising muscles all over, as well as in your belly area, will help tone and define your shape over time.
just thought you'd like to have an update- it has been some time since we talked- do you remember me? wanting to lose weight, evaluate my diet. well now i am 5'3" and 170 pounds and have finally decided i wanted to change- joined anytime fitness gym and here is my first week:
itness assessment went great on monday! we started off with health history, weight,body,body fat measurements, and then current diet and then talked about goals. Then we had about a 30 minute fitness assessment- 5 minutes of cardio warmup on bike eliptical, then strength testing- boy did were my thighs and core sore the next day. I signed up for 2 personal training sessions / week for the next year! Wednesday was my first personal training session with my new trainer and it was great! Strength training with him, with a help with accountability and cardio on my own to make a great equation to 40 pounds reduction, stress and tension headache reduction, and getting in a routine to exercise regularly over a year(those were my goals set out) Thursday i did yoga at home(youtube video and mat) and today i am going again for another cardio session. Then Tuesday starts the week over again. Am i sore, yes! Do i feel great, yes! I am also finding quickly that i need to adjust my diet with fresh fruits and veggies with all this increased exercise. i am finally committed to change!
Thank you for the update! I am thrilled to see that you are doing well, and are committed to helping yourself look and feel your best. You will thank yourself many healthy years from now.Keep up the good work!