In the last month I started a diet. I ate about 1500 calories daily and every second day I used to workout for about 45 minutes. My daily work is in front of computers, so I barely move at work. However, I was walking to work every day (30 mints) and returning home walking as well (30 mints). However, by the end of the month I only lost about 1 KGs and that was too frustrating. I need to note that on the weekend I wasn't exercising. So now I decided to make my diet stricter, but I have no idea why the previous plan didn't work well.
I just want to recap on my previous diet:
1- workout 3 times a week: Monday, Wed, Friday. I used to warm up using this workout: https://www.youtube.com/watch?v=R0mMyV5OtcM I used to do this twice to warm up. After the warm up: I do push ups 3 sets, each 12 reps. Then crunches also 3 sets 12 reps. Then Squats 3 sets 12 reps, and finally dumbbells lat-pulldown. I used to do two exercises at the same time, but different muscles, eg. Crunches and lat-pulldown. The entire workout took about 45 minutes. Also I walk 1 hour everyday as my daily trip to work.
2- I used to eat around 1500 calories daily. Breakfast: 2 pieces of toasts with some cheese + protein shake (one scoop). Lunch: around 900 calories. Dinner: 2 pieces of toasts with some cheese + protein shake (one scoop). I also ate a banana at work.
3- Results: lost only 1 KG.
Thus now I decided to make it stricter as the following:
1- Workout 6 times a week: one day my weight lifting workout, the second day walking and burn 500 calories. I will have only Sunday as a rest day.
2- I will eat similar to above, but I will skip toasts at the dinner and only have the protein shake.
My questions are the following:
1- is my new strict diet healthy?
2- If I stick to only eating 1500 calories a day and then burn 500 calories everyday, is that also healthy and ok?
3- can you estimate how much calories does my workout that I described burn? Because I feel that I don't burn much. I don't end up sweating as I do when I walk for 2 hours for example. I feel like I only burn 100 calories with it.