The guys are right, just be very careful with what zeist is recommending.

Just a question : did you use to work out before since your BF is just slightly above normal? If you're 28%, you must be packed with muscles.

Buy low-fat mayo and add in tomato sauce and Tabasco sauce. Don't add to much of the dressing onto the salad though.

Ah okie. Hmm...never know though. Local mayoinasse don't carry low fat stuff. But sometimes can find imported stuff in the most unlikely places. I'm still shock at what I find in Sarawak.

BTW, want to join us in the LYN FATSO Challenge v2? http://forum.lowyat.net/topic/1041453

It's like a support group.

Hmm...if after a week that you find that your weight has not drop, you can make the changes to the diet :

ikan pari : there's a lot of hidden sugar in sambal. so if ikan pari completely covered in it, remove the sambal and take a little bit.

tomato sauce : sugar inside it.

fried rice : it's bad but if you need it because ofo all the strength training that you do, can eat. Just not as much or better yet, if you can prepare it at home, better still.

are you eating at home for lunch?

Ah, then at home should be alright.

Just see how things go and after a week or two, then re-evaluate.