Cardio is so overated for fat loss tbh

Indeed. Nvm. Let all the cardio crazies work their bodies to the oh so desirable skinny-fat physique. It will just ensure we all look better

You answered your own question.

Exercise wise - Combination of weight training and cardio has been proven to ensure 90+% of weight loss is actual fat. Many people actually lose NO lean body mass and some genetically fortunate newbie weight trainers can put on muscle.

Hours of cardio is unnecessary and counter productive because it is catabolic when you overtrain (which many people unwittingly do thinking they are maximizing fat loss) and research has shown roughly half of weight loss from pure cardio is lean body mass loss. This results in lower BMR thus forcing them to further restrict calorie intake making it harder to have energy to exercise, rinse repeat. You see the problem.

A good diet (or even a shitty diet to be honest) with a decent calorie deficit will ensure you lose weight, coupled with weight training & cardio - you should look good too. Food is your fuel though so the quality of what gives your fuel (it provides you with energy) makes a difference in how you feel.

Ummm I calculated your BMR and the result is if you are a girl 1600 is right there. If your a guy you are actually eating 234 BELOW your BMR (For a guy of your age, weight & height is it 1834).

Either way, if you really are eating that little and going about everyday life and exercising daily - you are probably stalling any weight loss because your body is trying to hold on to every bit of fat reserve it can. It is our body's defence mechanism when it thinks we might be going through a period of food shortage. Not to say you will never lose weight again, it just is very difficult when you are not working with your body.

I don't know your Macros so I cannot comment, all I can say is you can do 1 of 2 things:
1) Lower your calories to ridiculously low amount under 1000 calories a day and lose weight but it will be bad for your health and energy plus you will lose more lbm.
OR
2) Up your calories to 1800-2000 a day, try to optimize your macros for energy and muscle maintenance, and maybe cutting back your running to 2-3times a week.

I highly highly highly highly recommend incorporating weight training. You may not see a drop on the scale but as weeks pass by your body re-composition will prove to increase the attractiveness of your physique, up your metabolism and (I cannot promise how quickly) you will lose the belly fat as you lose body fat all over.

duh, calorie deficit is a must to lose weight but the amount of calorie deficit shouldn't be as high as yours. 20% max from TDEE is what you should aim for and to average person, that should be around 400-500 kcal of calorie deficit.

You on the other hand consume 200 kcal lesser than your BMR. That is so huge.

No offense but unless you are 10 years old without the ability to find things out yourself (hey look! A computer with internet access!) - it is your own fault for simply listening to other people telling you what to do.

Macros is an abbreviation of Macro Nutrients. There are 3. In no particular order:
1)Protein
2)Fat
3)Carbohydrates

Now...EDUCATE YOURSELF:
http://forum.bodybuilding.com/showthread.p...21703981&page=1

That will explain calories and macros. Figure out what works for you.
I was thinking that too I look at his diet and it is just too... ARGH Aihs.

BMR is the amount of calorie that your body need to function at minimum level. What I would advise is don't go lower than that. And then you get your TDEE@calorie maintenance (multiply by 1.2 since your activity level is very low).

What I would suggest is you increase your activity level. Maybe a 4 day slow jogg and 2 days of sprinting (or any HIIT exercises). Then you can increase your metabolism value to 2839 kcal. See that huge 600 kcal just by increasing your activity level.

What's the significant of increasing your metabolism?

If your TDEE is at 2839 kcal.
If you consume 20% less than your TDEE (20% from TDEE would be 567 kcal), you'll have 3974 kcal of calorie deficit in 7 days + X amount of calorie burn during the slow jogg and HIIT.

If your TDEE is at 2186 kcal.
If you consume 20% less than your TDEE (20% from TDEE would be 437 kcal), you'll have 3059 kcal of calorie deficit in 7 day and no calorie burn from exercise. Keep in mind that you are not advise to go lower than 1832 kcal so the amount of calorie deficit would be much much lower.

You need average of 4000 kcal in order to lose 1 pound of fat.