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but if you're hungry at the end of the day, after jogging, try adding more protein to each meal and cutting your carb portions and you wont feel like you need to eat the cals back after you burn them.
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no deficit = no weight loss.....
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I wouldn't eat them back...then your not creating a deficit to lose weight.
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if you find that even though you are creating a deficit with calories and youre not losing enough, take a look at your macros. you could cut your carb intake to 70 ish... check out the app "eat this much" it creates a meal plan to fit a set calorie amount and macro values.
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Girl, go to any weight loss clinic and have them calculate your BMR (Base Metabolic Rate ) and then create a deficit around 500 a day... so lets say your BMR is 1500 ( probably higher since you're really active) so BMR is 1500 you eat 1300 calories which = a -200 deficit and then you burn 300 calories at the gym... which…
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im 20 pounds away from my goal.....im dying . stair sprints and under 50 carbs.. let me tell u it falls off. I gained all my weight when drinking and going out became a thing ... now trying to do damage control...