On a quest to losing my weight (and having a nicer body), I've decided to run my own self disciplined weight loss programme. My condo which where I live have a really decent gym and a nice park so I have my own freedom of going for work out anytime I want.

For the last 3 months I've been working out and taking care of my eating habit. Basically my programme can be summarised up as follows :

Weekdays : Morning 2 pieces of wholemeal bread, with tuna(those with mayo and other stuff) and milk
Afternoon : Tau fu fah, fruits, sometimes chicken rice or beef noodle
Tea time : More fruits(usually watermelons and guava)
Dinner : Usually protein rich diet, such as chicken meat and minimise my carbo(by taking less rice)

Every morning I will do a simple jog around the park, which I estimate around 3km before starting my day. And in the evening I'll go to the gym and do some simple work out(20 minutes on walker and 20 minutes on the bicycle machine)


During the weekends I tend not to be conservative about my eating habit because I visit my parents on the weekend, so it is somewhat a bit displeasing to them if I refuse to eat so called oily food. Neverthless I try to limit myself by not overeating. Basically I don't work out on weekend.



3 months has pass by and while I am pleased about my weight loss(9 kg), I've been suffering a certain, if you would like to call it, side effects :


1) My morning jog is getting less effective. I do my jogging 40 minutes after my breakfast. Initially I have no problem running the 3km course in around 30 minutes. However as time passes by, after finishing my jog(despite under the same time frame of 30 minutes) I feel more tired and fatigue. since 2 weeks back I increase my breakfast load by eating 3 pieces of bread and more milk, but doesn't seem to help much


2) I have a hard time disposing my solid body waste. It is kinda dry and very little. To make things worst sometime I hardly have any body waste to dispose for the last 5 days.

3) I have occasionally have some dizzy spells randomly throughout the day, and have almost fainted twice.


So I suspect that the main reason for these problems lies on my probably un balanced diet. If so, can you guys help me out and point out where did I go wrong, and any recommendations to improve on these problems. Thank you

Thx for myremi for your comments about my diet. Really appreciate your help and effort. I am aware I am taking some 'fattening' stuff in my diet, but I'm still a food lover and I'm not really in a rush to lose weight. My current progress of 2kg a month looks fine for me, and I got like another 10kg to go, I'm giving myself another like 6 months to go down. I'm more of a believer of the 'eat wateva u want, as long calorie does not exceed RMR' school of taught.


i) I solve my hard solid waste issue by replacing guavas with papayas. Turns out the papayas really help a lot for your toilet business.


ii) I'm currently increasing protein intake in hope to solve my decrease in my jogging performance, still starting so can't tell yet

iii) Faint spells, definetely not anemic, but I have a history of highblood pressure. Getting lesser these days, but still occuring.

This post has been edited by Kaerna: Apr 6 2009, 04:07 PM

Chapati is a good form of wholemeal bread. Made from wholewheat flour, and usually 2 pieces can make your stomach full

On the downside it cost RM0.80 - RM 1.20 a piece, so not really economical

For me I used to work out before my breakfast... but then I found out I really can't do much intense work out in the morning compared to evening. Then I switch my schedule, to eating breakfast first, then only work out. Turns out I can do longer and more intense work out once I get my breakfast.

Probably because when working on empty stomach, your brain is telling your body "I got no food, trying to conserve energy". Once you have your breakfast your body go "I have my fuel baby, burn it!!!". You get the point

I have a question regarding calories intake.

It's generally obvious that the rule of losing weigth is calories out > calories in.

My question is regarding the calories in.

Say I take 1500cal of 'healthy food' (veges, wholewheat bread, lean meat) and compare with 1500 of 'unhealthy food' (fried chicken, satay, bacon, nuggets).

Will it affect anything regarding on WEIGHT LOSS ONLY (disregarding other issues like malnutrition or unhealthy things entering the body)