Hello Kenny.
In answer to your first question, you should concentrate upon both, since weight loss is most successful when exercise is undertaken in conjunction with a calorie controlled diet (I’ll explain more about diet later).
As for question two, in order to utilise fat as an energy source when exercising, you need to perform cardio as intensely as you’re able to manage. To achieve this aim, perform hard intervals of 30-60s, followed by 30-60s of easy recovery, repeating the process as many times as you’re able. If you’re fit enough to perform HIIT, however, aim to restrict sessions to no more than 20-25 minutes, due to the catabolic effect it can have (muscle loss).
If performing the intervals in the gym, the machine you use is entirely your choice. It’s important to perform intervals upon a piece of equipment you’re already comfortable with. For example, when I perform intervals, I’ll use either the StairMaster or a spinning bike.
Concerning question three, whilst it may be sensible to assess the quantity of rice/noodles consumed on a daily basis, I wouldn’t suggest that you completely eliminate them from your diet, largely due to the fact they’re a staple food. Moreover, if you increase the intensity of your cardiovascular exercise, both foods will provide an excellent source with which to quickly replenish your depleted glycogen stores, not least shortly after an intense session.
As for question four, if you’re seeking alternatives to rice and noodles, from a carbohydrate perspective, increase your intake of beans, lentils and other plant based sources, such quinoa, as they’ll keep you fuller for longer, whilst containing less simple sugar than white rice.
With regard to protein, for both general maintenance and growth you should be aiming to consume 1g per lb of body weight, especially if you exercise regularly. As for sources, aim to obtain your protein from lean white meat, eggs, whey powder, fish and nuts.
Concerning fat, aim to keep your saturated fat intake (with the exception of coconut oil) to a minimum, obtaining your intake from sources such as healthy oils, seeds and nuts.
As for other advice, in order to ascertain how many calories needed to maintain your current weight, you should research BMR calculators, since they’re largely accurate in determining daily calorific intake, based upon measurements and level of activity.
Having obtained your active BMR (the calorific figure needed to maintain current weight), you can begin to introduce a daily calorie deficit, which, combined with intensive cardio exercise, should allow you to begin losing fat from around your waist.
Returning to carbohydrates, aim to reduce your consumption of simple carbohydrates (cakes/sweets/pastries), due to their energy density (lots of empty calories) and the fact they raise your blood sugar levels considerably, meaning that more insulin is required break down the simple sugars into a form that can be utilised, thus increasing the risk of fat storage.
Lastly, as you seek to make changes that’ll allow you to remove the excess from around your waist, try to adopt a sense of perspective.
The excess that you’ve accumulated wasn’t gained overnight, so it’s not going to be lost overnight, either. Once you come to terms with that fact, you remove some of the pressure that you may have placed upon yourself and you’ll hopefully begin to enjoy the challenge you’ve set yourself.
I hope some of the above helps you achieve your goal.
