I feel weaker and weaker

[vkstarry]

I bought alta, my first fitbit tracker and I love it, since then I walk and run on treadmill every 6:00 PM for about 90 minutes to reach 10.000 steps. I'm about 170cm tall and weighed 63.5 kilograms and I wanted to remove fat on my stomach, it's not a lot but you know, I want to be cool but it seems like I'm getting weaker day by day. I feel tired jogging on treadmill and I pause it on about 8.000 steps and rest for 10 minutes.
I'm sure I did my best for what I want by eating banana or plain oat in the morning, rice and meat for lunch (small portion), and only vegetables and fruit for dinner before I chase 10.000 step.
Is there anything wrong on what I eat?
Any help will be very appreciated. 😊

[WendyB]

Sounds like you are not eating enough.

Who says you have to do 10K in 90 Minutes as well?

You need to eat wisely Veggies and fruit for dinner just would not cut it for me. I include protein in each meal.

Breakfast: Eggs and fruit

Lunch Large salad with protein

Dinner Protein, veggie and carb

Snacks Yogurt and string cheese

I eat every 2-3 hours

[Dominique · Accepted solution]

I see from your profile you have using your new Fitbit for one week:

Do you have an office job and were you mostly sedentary previously? If so, 1.5 hours of daily exercise can be quite a lot, especially if it comes after a hard day of work. Maybe you need to take it easy and let your body get progressively accustomed to your new, more active lifestyle? Instead of running, walk. Instead of going for 10,000 steps, start with a lower goal, and increase it progressively. Do you use the treadmill at a gym or at home? If it’s at a gym, take advantage of the other facilities offered by the gym: instead of 1.5 hours of treadmill, split it between treadmill and resistance training (weight lifting). If it’s at home, split the time spend on the treadmill into several sessions, for instance one in the morning and one in the evening. Also try to walk/run outside instead of on the treadmill: it’s far less boring and doesn’t feel like work. Remember that fat loss is 80% about nutrition and 20% about exercise: if you really want to get rid of your belly fat, you will probably need to make adjustments to your diet. The good news is it’s far quicker to save 500 calories by making smarter eating (and drinking) decisions than burning 500 calories on the treadmill.

[vkstarry]

Thank you very much for the wholeheartedly answer @WendyB and @Dominique, I thought by doing 10.000 in one set run will be more effective since I saw a huge size loss of my belly after the 14.000 steps I did on tuesday.

Yes I'm working as a programmer that require me to sit all day.
My only chance to get steps is by going to 6th floor toilet using stairs.
I exercise at home and I'll follow your advice by switching treadmill to bicycle, do sit up or lifting barbell.
I will do searching about good diet that serve more energy and low fat.
Again, thank you very much guys.

[SunsetRunner]

Trying to let the body guide when getting appetite / hungry.. what looks most appealing to have and how much.. stop when feeling if eating more would need to force feed instead, noticing the food doesn't taste as great as the first bites.. or the last food on the plate doesn't look appealing to have anymore.. or the body whispering 'like some more meat please'..

Allowing to have any foods desired when hungry whenever possible.. prevents binge eating to, as it's changing food habits, not a diet.. this way every time eating is more enjoyable as well.

Have Fun

[vkstarry]

@SunsetRunner this is the first time I heard something interesting like this.
I should give it a try and see the progress. Thank you very much for the information.

[Dominique · Accepted solution]

It’s great (for your motivation) that you were able to see the impact of a single workout on your belly fat, but it’s not typical. Fat loss is more about taking small steps everyday than big ones every now and then. In order to lose one pound, you need a cumulative deficit of 3500 calories. So if you can achieve a deficit of 500 calories  everyday, you will be able to lose one pound every week. That may not sound like much, but in one month time, it’s four pounds. On someone your size (63.5 kg = 140 lbs), it’s probably going to make a difference already.

[SunsetRunner]

Look for a new eating lifestyle and don't worry too much about low fat, consuming fat is not your enemy when it comes to loosing weight. Net calories abosorbed vs net calories burned is what matters, that being said you still want to fuel your body with good wholesome foods. Everything in moderation, find a nutrion plan that suites your lifestyle, and where you don't feel deprived of foods you love. You need something that you can esentially stick to for life.

Lots of "diets" fail becasuse people figure I'll just do this diet for now and lose some weight, but then go back to their old bad eating habits that got them in trouble in the first place and wonder why they can't keep the weight off.

Overall weight gain is all down to a calorie intake surplus. Day to day variations are caused more by, how hydrated you are, how much is still siting in your stomach and bowels and to some degree wether or not you ate more calories than you burned.

Keep at it, but everything in moderation, exercise too. There are no quick fixes, it all takes time. You need to give your body time to adjust to changes.

[Dominique · Accepted solution]

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@SunsetRunner wrote:

Net calories abosorbed vs net calories burned is what matters

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Original poster has a BMI of 22.0, so chances are he’s already figured out the calories in / calories out thing and how to eat in moderation. Increasing exercise while eating the same may be all he needs to achieve the deficit that will cause his belly to shrink. As a bonus, he’ll get in better shape since he was sedentary so far.