Pffft, calculating calorie intake? I really don't think that's the way to go for a successful fat loss journey.
It's not just calories in calories out that matters. It's the quality of the calories and where they come from.
About your food:
Mike is right. Your daily intake of carbs is too high. You have to cut back on them by eating more veggies, proteins, and healthy fats. This means eating:
- A lot of veggies (but no legumes)
- A lot of fatty fish and lean meat
- Healthy oils like virgin coconut oil and olive oil
Make sure you cut back on the unhealthy highly processed vegetable omega 6 oils like corn oil, rapeseed oil, canola, etc.
Don't start counting calories because that doesn't work, and it won't take long before you get bored of it. Just eat as much as you want when you want, but eat the right things.
If you want good advice and guidance on how to change your diet, read Mark Sisson's Primal Blueprint and check out these wonderful Paleo sites with info and recipes:
About your exercise:
Running half an hour at the same intensity, in your case kind of slow (4km/30min), is not the way to go. This chronic cardio will not get you lean quickly.
You need to train more in intervals. This means that instead of running at the same speed for a long time, you frequently switch your running intensity. Start at a lower heart rate (60%) for like 5 minutes. After that, sprint for 20 seconds at your maximum speed. Then go back to the 60% hart rate and do the whole thing again for 15-20 minutes.
They call this method Tabata training after the Japanese scientist who invented it. It's much more efficient than working out 30 minutes at continously low intensity.
You can compare it with riding a car on the motorway for 30 minutes at a constant speed of 120km/h. Now take that same car and put it in the centre of a big city for half an hour where it has to stop and go continuously. The 'city car' will use up a lot more fuel than the car on the motorway. It's actually pretty logical. Don't overdo your body with exercise. 3 times a week should be enough. Other ways your cortisol levels will rise, and getting lean will be more difficult in that kind of hormonal state.
TIP: Try doing your cardio workout on following moments:
- before breakfast (when your insulin levels are low)
- After dinner (when your insulin levels are higher so you go to sleep with lowered insulin levels)
Here on this site you will find info about Tabata training:
You should not only be doing cardio when you want to get leaner. Try a little strength training every few days. Concentrate at the bigger muscle groups by doing high intensity exercises like squat, pull ups, deadlifts, benchpress.
Try using functional gear like the Vipr and the Kettlebell to train your body and stay away from machinery as much as you can. Focus on movement effeciency rather than on muscles. That means a lot of multi-compound exercise, and getting load and movement in the same exercise.
Again Vipr is an ideal insturment for doing this but there are other possibilities as well.
If you don't have much experience with strength training than check out CrossFit, and please make sure that you seek some guidance before you get started. I would not want you to hurt yourself.
Do this and you WILL lose weight rapidly.