It is critical that we truly understand that losing the not-so-much-appreciated fat is about 90% due to nutrition and only 10% or so due to exercise. Shocking? - Well, it’s actually very easy to demonstrate. Roughly calculating, if you grab 2 slices of bread and in between put 2 slices of cheese, 1 slice of ham and some salad, then this little snack comes up to about 450 kCal of energy and maybe you don't even feel satisfied after this. And 450 kCal is about how much you'd burn in an hour with a moderate activity on a stationary bike.
So if that day you went to the gym and had a moderate 1 hour of activity, but you still ate "the regular" there is most likely not going to be any fat loss and you would most likely be rather disappointed for having no result from your weekly efforts.
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