I feel the same thing too, I just start to jog recently. Maybe you can add in other work out to get it toned?
btw, I have another more concern which is my flabby arms. Can anyone please suggest me another work out to tone this area? Is dumbbell good enough for this?

Possibility of hitting plateau? Maybe you'll want to consider shaking your workout routine and food a little. Meaning to do something different and try to break out of it. I believe plus minus 500gm to 1kg could be due to water weight sometimes.

Changing routine is like incorporating something new/ different to it. For example, since you have knee pain, maybe you can introduce some functional training like push ups, planking (start with small target of 15sec, 30sec, then 40sec, etc), crunches etc apart from running.

What about your food intake?

Water, stress level and sleep plays a part too.

Should be losing weight if at 1,200 kcal intake. An issue here is that you do not really know because not tracking. Suspect you're eating more than what you think.

Either start tracking, or just go by intuition but eat more green salads and seeds and you should see progress.

Get the basics right, eat at least the recommended 30g fibre a day, and you might see how different your current diet is compared to this.

Good luck, keep it up.

Some other tips you can consider is that 1,200 kcal might be too little. For example if your requirement from food is 2,000 kcal after accounting for exercise and daily activity, going 20% lower to 1,600 kcal might feel much better and more sustainable.

Also another tip, since you are using MFP, check what is your fibre consumption. It is very common for those starting to eat healthy, to notice that their current fibre consumption is far below the minimum 30g recommendation.

If you increase fibre in your diet, that is one possible easy way to avoid the task of counting calories so often. To try this, just add more vegetables, beans, grains, which are low in fat and high in fibre. If these are your priority, your consumption of other high calorie density foods will naturally reduce.

how to lose weight during covid if i stay at home whole day lol...can't find the motivation to exercise...

did you weight yourself? any numbers to see?

Ignore the scale
Go by measurement - for example are you sizing down? Pants get loose?

You can be 50kg with 25% body fat, or 50kg with 18% body fat. So does 50kg matters? Not really.

Regarding sweat it’s because your body has a higher metabolism rate.

Don't pressure yourself, stress raises cortisol level, which isn't good for health and encourages your body to store fat.

Remember a few salient points
1. This is a lifelong journey, don't punish yourself if you fall off the wagon. Or feel you are not doing well enough. Instead focus on what you can do better.
2. Consistency above all. Maybe today you were with family and had ice cream, don't stress over it and punish yourself and say you're gonna get fat. Instead, focus on what you will do right tomorrow, and NOT eat ice cream again tomorrow.
3. Workout, should have a consistent schedule and stick to it, but again don't be hardcore and do CrossFit 7 days a week. You should have a good mix of HIIT and low intensity aerobic. Rest days where you go for walks only. Remember, the goal is to do this the rest of your life, not short term. But don't fall off the wagon too often, again, consistency is key.

No point hardcore for a few years, then after that burnout and drop off. The goal is to find your own balance, and something you can incorporate as your lifestyle for the rest of your life. Don't compare with other people and feel stress.

The best story is the hare and the turtle. In this game, you want to be the turtle, since you want to be consistent throughout your entire life.

Swimming is no joke, can really feel the drain the next day. Plus overweight ppl like me dont get the knee pains when doing swimming.

Plan it for either after after hours (evening) or early in the morning before going to office.

If you had been exercising well during MCO, dont give it up, its really difficult to get back to training mode, once we slack.

True my dear...initially it was tough on me as well, when i started similar couple of years ago, but then we get used to the routine.

Start slow, not necessary 1 hours is needed, whatever timing that suits you at the beginning, and then you can extend the timing.

As for me, I workout once in the morning and another after work. Luckily near my taman there is a jogging trail with street lights, so sometimes, I do jogging 30mins in the morning and then after work, some gym work.

Sometimes, I do get tired, so reduce my morning routine instead of one hour to half an hour. sometimes I switch my morning/evening routine as well.
I guess as long as we get it going atleast 3 days a week, dah cukup la

Yeah, I use xiaomi Mi5 band (24X7), and for jogging I use together with Sports Tracker app.

I would also need to adjust like you once I get back to office next year, nowadays,aku bangun lambat! hehehe, so my morning routine I changed to afternoon during lunch. Thats gonna be tough initially to readjust and adapt.

How much is the off for the calories count? Normally my one hour workout is around 400 calories.