how to lose % body fat!?!?! HELP!?

i used a calculator of what my RMR is and it said 2300 calories burned if i do no exercise but i weight lift 3 times a week, and im going to start running again daily 5 days a week for atleast 20 mins. i drink half a gallon of water or more everyday. i still got some belly fat / love handles i want to get rid off that i just havent been able to lose in the past month or 2. ive been losing weight since 5 months ago when i first started to work out and made ALOT of progress but i just cant seem to lose the last few amounts of FAT. im trying to lower my fat percent to like 8-9%. if i burn 2300calories by not doing ne thing and about 2800 calories when i run, how many calories should i eat daily, how much protein do i need ( im trying to be TONED/CUT ) ? SUGGESTIONS HOW TO LOSE BODY FAT PLEASE!!!

Public Comments

1. I wouldn't count calories if I were you. That is pretty much the old way of doing things. You just have to know what kinds of foods to eat. Also, you should have 1 gram of protein for every pound that you weight if you want to tone up fast.
2. It sounds to me like you have hit a plateau. What you need to keep in your mind is that in order for your body to burn fat, you need to boost your metabolism. You boost your metabolism by feeding your body 5 to 6 times a day. An easy way to remember this is by using this analogy: Think of your body like a car, without fuel, your car will stop running, well your body is the same way. No fuel (fruits, veggies, etc)and your metabolism will shut down. To maximize your fat burning you need to keep your metabolism running in overtime and you can only do this by eating properly and exercising. Also remember, no matter how hard you try you can not target specific areas to lose body fat. As you workout, you will lose fat all over your body. As you lose this fat all over your body, it will include your abs. You can however, increase your intensity on your ab workouts to help accelerate your results in that area, In order to calculate how many calories or amount of protein you need per day, i would need more info than whats been provided. i would need, weight, height and age. I hope this helps.
3. To lose weight successfully,you should know the food that you eat can either make you THIN or FAT!!! Yes,it is really important.You should know the truth: 1.Low Fat Foods DON\'T always WORK... 2.Low Calorie Diets DON\'T always WORK... 3.Low Carb Plans DON\'T always WORK... I followed the guide above and I lost 7 lbs in 11 days and then 30 lbs in less than a month. I followed the guide on: <---http://www.fitnessreport.info Hope it can help you.