I started rigorous exercise for last one week only - 30 minutes treadmill jog burning around 260 calories + 10 minutes of cycling burning around 30-40 calories.
However despite that, my weight is not reducing. I am also drinking lot of water (1 liter) and having subway in both meals.
Please suggest what I am doing wrong - thanks.
Ali,
your current exercise routine goes:
Your exercise level isn't high enough to give you the results you desire. According to your exercise log, you burn only 300 calories daily from your exercises. That's less than the calories from one meal at Subway! If you continue this particular plan, it'll take a while for you to lose the weight (from exercise alone).
If you don't snack and the above are the only food intake you have, you should begin to see results very soon (although you should switch from Subway to something more healthy).
To take your exercise level more seriously, extend the time spent on cycling (to at least 30 minutes). If possible, switch from jogging to sprinting and jogging and do it at least 45 minutes. Doing these daily (or frequently) should allow you to see more result.
However, if you need to lose more than 50 pounds and you're getting impatient (don't worry, you're not the only impatient one), you'll have to increase your exercise level (again). You might need to add body-weight exercises as well as weightlifting. There are many recommendations but I don't need to bother you with them at the moment.
Also, ensure you aren't starving yourself. You can't lose weight by going hungry all the time. Cut calories intake without being unnecessarily hungry.
BTW, don't forget to join some fitness community too; it would be easier for you to lose weight in the community.
Let us know how it goes.
Assuming an active lifestyle, you need to start with knowing how many calories you need to maintain your weight. The easiest way to do that is to maintain a food diary. Record everything you eat and drink. The simple act of recording your caloric intake will remove all guess work. Once you've established how many calories you need to maintain, simply cut back (while maintaining the same activity level, or, increased activity level) on your daily calories. This method is not perfect, but, it is better than guessing at what to do.
I'd also watch my intake of "Subway" as others have noted.
Don't be dis-heartened, you may have started to tone, and may of actually started to lose inches, so you should take measurements as well as using the scales.
I often find that clients have lost no weight, yet they have lost 2 inches around their waist.
As per previous comments, a week is a very short time to see a difference. When you exercise more your body requires more calories just to maintain weight. Therefore, if you exercise more and eat the same you will loose weight.
Good luck with your journey
