Surely many of you want to exercise to improve your physical performance; improve your eating habits for better health or diet to lose fat. Let's be honest, this is all in the same package and we all have the same purpose: we all want to feel and look good. The problem is that there is a lot of disinformation that discourages us and we end up leaving the process halfway through.
Counting calories is a lot of work and is often useless, as it depends on many variables: age, height, weight, work, workouts, muscle mass, the amount of water ingested, medications and many others condition the number of calories you need. Also, most people who count the calories they eat get frustrated because after so many calories, they don't get the desired results.
If you have a hard time losing weight, count them a little. But if not, start eating unprocessed fish and meat, nuts and seeds, legumes, fruits and vegetables. So eat when you're hungry and for when you're satisfied.
Only if you lift heavier weights will you manage to burn fat and increase your muscle mass. On the contrary, the same thing will happen as running for an hour with the same regularity, you won't burn any fat.
If you want to lose fat, jogging for an hour at the same rate is a waste of time. When your muscles are in constant contractions, they need energy from somewhere and it is taken from the muscles, not from the fat. Which is why you first need to increase muscle tissue to lose fat.