milo - a lot of empty sugar calories, switch to something healthier eg. eggs, low fat milk, wholemeal bread, oatmeal.

nasi lemak - rice in nasi lemak is full of extra fats, cut down as much as possible. Don't eat those peanuts fried in oil too.

curry puff - don't eat the whole puff pastry, less carbs the better.

your lunch - do not skip lunch, eat less during your recess time and eat something during your lunch to get your metabolism going throughout the day.

badminton - only once a week so it's insignificant

jogging - 3-6 times a week, 30-60mins each. Start at a much slower pace for the first week.

gym - SPM more important, so if you can't study after gym, don't. Weight lifting better in the long run than just cardio though.

and don't push yourself while jogging once cannot go anymore, slow down and walk slowly !! i was once like you LOL. after a week, i can do more rounds

Can you describe your meal portions a bit more? Use your fist as a reference. Also, how the meals are prepared and what is a meal for you guys e.g. fried, boiled, sweet, salty, sour, etc.

No more canteen food if you want to lose weight.

Since you are eating at 10:45am, I suggest you have your first meal around 6am. Your 3rd meal can be at 1pm. Your 10:45am meal must be light. After 2 hours you are going to have lunch. You are eating a lot of crap, porridge is good, but still carbs.

Go and buy whole meal bread, milk, banana, tuna, chicken breast, fish, cauliflower, carrot, brocoli, eggs, lotsa fruits, high fiber cereals/biscuits.

Bring your own food to school, if you can't do this, don't bother to lose weight. You are going to eat the crap nasi lemak, curry puff and fried chicken again.

Rewriting this post and was just posting when mod moved the thread.

Milo : Not completely empty sugar calories. There is milk in there as well as sugar which the amount is not declared. It's listed under Total Carbo since all carbos are converted into sugar by our bodies before getting metabolise into energy. Any unused sugar (and hence carbo) will be converted to fat and stored. If you crave Milo, put some cocoa powder into milk and heat it up. Voila, you have Milo tasting milk. When I'm ill or sick with no appetite, I will drink Milo since no mood for solid food.

Curry Puff : Preferably avoid this. Too many carbo everywhere, including the filling. Filling has sugar and potato. Also, probalby fat as well. Home made is probably a safer option but even then, you can't eat much.

Lunch : Don't skip is right. Just watch your portions and you'll be fine. http://forum.lowyat.net/topic/978436

Getting started with exercise is not easy. A lot of people have this mentality that they need to do specific exercise activities or that it needs to be done at hard pace : both these reasons made a lot of overweight ppl give up. Just start off easy and recognize pain level. If it's sharp pain, time to stop and take a break. You can also start off some light weight "exercise" just by doing chores around the house or even shopping (plastic bags are heavy. Housewives are strong, even the skinny ones) bags. Even walking briskly to and fro from school helps.

skylive + kurtbob : using a fist for food portioning is not uncommon when it comes to dietician planning. Gives an easy reference for ppl rather than trying to remember 1 cup or 1/2 cup. Especially for ppl who are trying to lose a lot of weight and trying to get measurements done, this is a simple way.

Using the fist doesn't have to be EXTREMELY ACCURATE but fairly accurate enough that ppl don't overeat. Adults' fist don't differ by much unless they are the small-sized folks.

Here's some examples : http://www.hearthealthyonline.com/fitness/...ontrol_ss1.html

Also, when it comes to diet advice, yes, I will ask how the food is prepared as I can probably "guess" where the problem will lie. Breakfast and lunch are the obvious ones. Dinner looks to be also be a major problem but until the TS gives us some hint of how his dinner meal is like, we can't really say much no?

Most ppl who exercise a lot and find that they cannot lose weight is usually the diet which not only consists of food type and preparation but also the food portion.  Eat food in moderation, not when you feel hungry (which is actually a sign that your body is craving a drug known as sugar).

i wont skip the recess meal if I were you. maybe you shud just chew two slices of wholemeal bread to keep your system running.....

richard, you sound like you're starving yourself just to lose weight.

http://www.bmi-calculator.net/bmr-calculat...lose-weight.php

This is one of the many sources on how to lose weight ify ou're counting by calorie. Since you're skipping lunch and occassionally dinner, it's no wonder your body is shutting you down by making you tired : it's trying to perserve enough energy source by making you so tired you won't exercise.

US Food Portion : http://www.capitalhealth.ca/EspeciallyFor/..._NAME=&cms=true

UK Food Portion : http://www.wipp.nhs.uk/tools_scfp/img/part...food_circle.gif

I use the US version so that it's easier to follow. UK one got too many slices to remember.

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Added on April 8, 2009, 11:19 pmCan try some of these options :

breakfast :
-oats + lowfat milk + banana slices in it (or any other fruit)
-wholemeal bread sandwich + egg + tomato + cucumber + lettuce
-porridge + green leafy veggie + egg (but maybe your mum can do it for u)

recess :
-3 hifibre biscuits like Jacobs
-2 pieces of bread
-1 cup of yogurt
-1 cup of lowfat milk
-1 fruit

lunch :
-eat like waht I mention as a plate
-or bring a sandwich

afternoon snack
-same as recess

dinner :
-eat like waht I mentioned as a plate. the trick is to put everything on the plate and not touch anything else other than water outside of that plate.

kaya : very fatty and maybe too much protein in one shot. 1 small pot of kaya = 10 eggs + a lot of sugar.

you can goggle for meal plans for weight loss. that's how i tend to get ideas for mine.

I'm planning to try baking some muffins and freezing them overnight. then just take out and eat. of course. reduce sugar and salt and carbo.

Also, planning to try making wholemeal pau and see how that works. Got a recipe for it but not sure what kind of filling to put in.

she is the wiki-san in this thread, forget about wikipedia xD

I just tried the corn flavor bread by gardenia, taste ok but i felt no corn taste at all, it's all cream. It will be better if you can prepare your own bread.

I am thinking to made some salad for tomorrow meal, any suggestion?
So far only thought of tomato, corn, cucumber, cabbage. Dressing with olive oil. Want to put chicken breast meet too if can obtain them? usually the breast meat is steamed before made into salad?

You just pick the fruitwith one of the highest GI i.e. highest refined carbo. Heh! Watermelons. One packet next time and get something like guava (don't eat too much else cannot shit) or mango.

It takes awhile to get used to the new diet coz u're reducing sugar. It will take awhile. No rush.

Noodles - tang hoon or better yet, one of those alternative grain noodles in organic shop.

The side effect of reducing carbo is that when u eat refined carbo again, you get sugar headaches.

My house cant finish 1 packet of sugar in 2 years time lol, but we eat quite salty food. I still wonder why would gardenia bread cause burping, as far as i know i only burp if i am eating spicy food and doing exercise the next thing, totally upset my stomach sometimes cant even move at all.

Any idea how to eat healthier outside? Though i am starting slow but better than nothing =/

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Added on April 10, 2009, 5:49 pm
it's through a machine usually available in fitness center. I done a test in a fitness center before, my fat % is like 30%+ = =" that guy keep insist i join their membership elses i gonna die soon

How many gramme of EGO you will lose if you go for jogging?

Yes, there are equipment to measure body fat. They are available in the gym or the pharmacies...etc...

RICHard - Dont mean to be evilish but need to be point blank and bring you back down to earth. Jogging aint lowering anyone ego. It boost up one stamina, metabolism, health level, etc......

Let's put on your running shoes and give me 5 laps......

ps: my apology for being marginally sarky.

dude, please share your personal data here, as in your BMI, weight and etc.

Diet wise, please consult WIKI-san
I'll see what I can help you from exercise perspective.

It's because, if you are too overweight, jogging hurts.
If you have the ego, don't f***ing care about getting a friend.
Do it alone, and show your friends around that you can do it all by yourself!

I myself workout alone since 1 year ago, later on some friends who wanna keep fit come and join me, and all of them left because cannot tahan. And today, I am still doing workout myself.

I shift my gym time from after work to lunch hour, so that I can be the only one in gym, it's even easier for me to do all kind of stunts I wanted. I can half way jogging suddenly change to rowing, then suddenly change to cycling and etc. 

The gardenia wholemeal bread is causing burping because it's a change in diet. When changing from a lifetime of refined carbo to complex carbo, the stomach is still trying to adjust itself to getting used to it. Hence the burping.

Body Fat : I'm not bothered about this so much. I rather look at a mirror and just my weight and inches. Too many things to jaga and more demoralizing later if things don't turn out well. And the biggest source of fat is the brain. How to remove fat from the brain? Aiyo....

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Added on April 10, 2009, 7:37 pmrichard : start by walking. then increase the distance. once your heart is more steady, start jogging. if cannot jog far, it's ok. jog - walk - jog - walk.

I'm overweight. VERY OVERWEIGHT. Didn't care what ppl said. Started at 5 min. Then 2 days later 10 min. Increase every other day. Now can do 20-30 min walking. Slowly building up coz of heart problems and I tend to panic when I feel too much palpitations.

On the flipside, clean your house to build up some slight cardio. Then go jogging. I'm serious here.

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Added on April 10, 2009, 7:39 pmrichard : majority of ladies in H&F are EVIL.     

I use cross trainer.
I have a friend, 55kg, 163cm, he also likes cross trainer.
Level 5 at 60rpm burns about 8Kcal per minute. That will make 480kCal per hour.
Perhaps you can give a try
115kg is too heavy to jog. Easiest way is to walk uphill consistently for more than 20 minutes.
Student life is muh easier compare to working life dude. Don't find this as excuse.
And dont complain about shoe. most of my friends who do regular exercise, they dont freaking care about that. Can wear can ady. We focus on burning fats and improving our body! Jogging is merely a tool for us to achieve our goals only.

Big mistake is NOT using a proper walking/running shoe. Tennis shoe aint doing good for heavy person. Poor cushion will lead to massive impact to your knee. I just bought apair of Brooks that is quite good for running. check out the website www.brooksrunning.com. Click for the shoe advisor part. I paid about RM300. The shoe is simply good and make running more enjoyable.

You can also look at Asics, Saucony, Nike, etc....

You may wanna start with walking......and up the pace....and then slight jog (1 minute) and then brisk walk (1 minute)....keep doing that for 30-40minutes....after a few weeks....up the pace again....eventually, you can do pure jogging.......Keep the exercise within 1hour...and then rest for awhile before heading for school.

where do you stay?

disclaimer - I dont work for Brooks neither do I sell shoes. I am use a consumer.

In my opinion, shoe isn't that important. I used to jog barefoot for 5 years. If one have the willpower to do, no matter what also can do.

Now I only use Bata Power jogging shoe. RM39.99 promotion price. Use 1 year still good.

You are still young. Wait until older. Then you realise that some of the backaches is due to poor shoe selection.

Also, you'll feel the difference between a Bata Power jogging shoe and a good shoe. Never tried Brookes. Nike didn't last me. Have used New Balance and very impressed with the fact that it provided very good support.

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Added on April 10, 2009, 11:46 pm

Walk around the neighbourhood. That's a good start.

Actually, better wear no shoe than wearing wrong shoe. This is my experience.

If there is no hill, then walk faster for longer duration. A very very light jog can be performed too. Just make sure you must hit at least 20 minutes. Less than 20 minutes, the exercise is pretty useless. It will only burn carbo, not fats.

Slowly increase the duration up to 60 minutes. Perhaps you can increase 5 minutes every week.
Light aerobic can be done everyday. Don't listen to BS like cannot exercise everyday, else will die.

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Added on April 10, 2009, 11:57 pm
No walk in between that 20 minutes. js continue to jog, but at slower pace.
after 20 minutes, if still can jog, just do it.
if not, then walk. BUT don't sit down. just continue to walk for at least 5 minutes before sitting down.

good lunch Sky-Live........

my lunch is 4 slices of wholemeal bread with microwaved sliced of chicken breast...with wifey-made coffee........that's all........

Sky-Live and RICHard....you two are now like One kati vs 600gramme....You two should just motivate in each and us (all) while executing all your weight loss program.

Go Go Go...burn all the unnecesary FAT.

Nothing. I just eat it plain. Never got into the habit of putting butter or jam or kaya. TBH, I can't quite take sweet stuff. My Mum controlled my sugar intake when I was young so now as an adult, I don't take sweet stuff as much.

Hmm...but I sometimes do put a cheesespread over it, either cream cheese or cottage cheese. Then makan like that. I read the product labels for carbo, sugar, fat and calorie.

With butter hmm.... I'm not sure if you can get it but an alternative is either soy butter or olive butter. But compare the calories and fat first.
Yep and you'll need to exercise more if you want to continue to drink them. Usually, for weight loss, it's put aside for the time being.
I don't. Too much hassle. I just :'
-control food portions
-know what food is ok and not ok

Then I just go with that.

kaya : is very rich with sugar + eggs. The eggs maybe not so much of a problem if you're exercising regularly. But the sugar is bad.

fishball : either it's too much fat or too much flour (processed wheat is simple carbo). Sometimes a bit of sugar in here as well as pork fat.

guava : eating this is fine but too much and you find that you can't shit as often as before. It's something about this fruit but as long as you don't eat it for every meal or 5 days once, should be alrite.

\fish curry with long beans : curry bought from shop or eat at home? jaga the sugar in the curry sauce as well as the coconut milk. it's possible to eat curry without coconut milk and sugar but it's not easy. My granny makes it from the paste, not from the powder.

kompiang : err....processed white flour is big on carbo. potatoes too (unless it's sweet potato). hmm...kompiang is also deep fried rite?

donuts : process white flour + sugar?

sugar in coffee : errr, may want to cut down.

May take it a step at a time. It's not easy to turn a new leave and I gave myself one week of slowly moving into the new diet. You will also find that you have some trouble initially fighting off cravings because when you slowly move away from refined carbo, your body will crave for it more. Headaches, aches and pain may also appear butonce you're over this period (usually a few days to a week), it's easier.

richard3200 : actually, since you're still growing and still young enough to have a good metabolic rate, you may want to start it out slow. Just follow the simple guideline below :
-reduce fried food until it's out of your diet
-reduce sugar by half each time
-reduce rice until finally 2 tablespoon
-eat more vegetables
-eat more fruits

Don't worry about the other stuff. It will come to you in time and as you slowly get used to watching what to eat and all. It may take 1-2 weeks to get used to not only the food but watching the food.

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Added on April 13, 2009, 11:39 pm

oh don't u start now     

I forgot that you're still in high-school.

For recess, you could bring a snack from home. Different choices of food or even a sandwich. Speak to your Mum. I'm sure she can give you ideas. It doesn't have to include vegetables. It can be anything. The snack is only to tie you until your lunch meal so snacks shouldn't be too big. Plus, if you bring something from home, you will lose weight pretty fast because u're not taking oily food.

Guava : Too much guava is not a good idea. I was giving an example (but badly explained sorry) that if you ate guava once a day for a 5 day period, you're gong to have constipation problems. Guava has something inside it that hardens the stool.

Vegetarians : you're rite. They probably bring food everyday or they learn how to control their break hunger. I stop eating at recess starting Form 1. But can still put on weight because not exercising enough.

Your curry : sounds ok. Sinc eyou said your Mum is health conscious, should be ok.

Kompiang : Well, don't eat it too often should be fine.

I think if you bring a small packed meal during recess, you can easily see the weightloss drop, especially with the walking that you're doing.

Postnote : LOL! You type fast. Well, if you can't limit to 2 tablespoon of rice, take it slowly. Just reduce what you can for rice intake.

You know what? the word kompiang strikes me, i just came back from a late class reached home, the first thing i saw on the table - kompiang, so my dominant right hand naturally try to grab it but my left hand somehow slapped my right hand to stop it. (angel vs demon situation)

If you know what kompiang is made of you must know you should avoid at all cost, it's FLOURRRRR, + Larkkk + More pig's fattest possible part inside.

Yes, i have a few vegetarian friend, they always bring their own food, it taste so good that sometimes if he has extra we will steal it and eat xD.

If you are given a chance, join in food preparation process you should have a clear picture what is the good and the bad. Note: my house's cooking has 'zero' sugar. Maybe it's just me, food with sugar taste AWFUL, happens to visit Taiwan years ago and those heavily advertised food by Jacky Woo aint my taste at all, all taste so sweet.

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Added on April 14, 2009, 12:41 amFor the bread spread, you might opt for cheese, slice for lazy one. Bake them = omg

Butter + kaya = well kaya = sugar + sugar + more sugar, witness the process of making it, almost faint. I only take butter, anti margerine, you can mix with peanut butter too, quite fattening too.

I ate mostly without spread nowadays, putting eggs, meats and vegetable on it, makes it looks nice and certainly taste nice.
Note sure about tuna, wanted to try someday. Goose liver, those bought from Europe were finished, not sure bout the label and calories, since it is internal organs should have high fats.

My mom homemade a pineapple jam too, certainly jam without some addictive dont taste as good as those you bought in the supermarket, not sure what she didn't put, but i like the texture of the jam and not so sweet like commercial one

richard3200 : you sound shy bringing a food container to school. It's a girlie thing, no? You'll be surprise when you go out and work, the number of guys who bring packed lunches from home . Anyway, it's something that you have to decide for yourself. You know our stand, it's up to you now to decide what you want to do - your health or your pride (what makes you shy to bring food container to school).

I'm going to stop here. If I tell you more stuff, you may get too confuse. And from your posts, I get the feeling that you are getting there. Give yourself 2 weeks to get used to the change in food eating :

-reduce deep fried food until it's out of your diet. eat maybe once a week?
-reduce sugar by half each time
-reduce rice until finally 2 tablespoon, but if not, just reduce by half
-eat more vegetables
-eat more fruits

Went pool swimming, just swam 30mins then close liao = =, only done 5.5 laps. I took the form to enroll for swimming course edi, oldest noob in class later xD

I'm feeling the guilt too for not exercising but for different reasons.

I'm sick yet again. Going to be sore when I start training tomorrow. Debating whether to start exercising before I finish the antibiotics or not. 2 more days. Going to start some light walking. This cough very hard to get rid off. Making me sweat but not a good way to do it. Warning to you all : never take up smoking. The toxins will come out of your body and make u feel worst. I see the black ashes, it's bad.

Scary when getting sick though. Lost another kilo in the span of 3 days. Not a good sign.

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Added on April 14, 2009, 7:15 pmexperience : time management during my study days was plotting how i can get away with spending too much time on my assignments and exam studying. then rest of the time, go play play.

with exercise, need buddies. we kinda support one another here. if we slack, wah, a lot of noise but encouragement too.

and we share what we eat to tempt each other.

syd g : err, i was reading up on some marathon details. you have someone running with u right? as well as someone training with u rite? got backup and contingency plans rite? (sorry, just worried after reading about what takes to be a marathon runner. scary).

tengster : i can tell you that when you start swimming, u realise that it's a different cardio workout from running. different muscles.

driving car friggin tiring man~
before car practical lesson,i am 52kg,after practical lesson im 51.3
after taken dinner,i gain to 52.2 will be 51.7 next morning coz my weight will decrease 0.5 everymorning before take my breakfast

i will be 18 years old on May 8th bro
i borned in 1991,i already can start my car practical lesson since last year

I lose 1 kg because I lost my appetite in the last 2 days. Very weak. Bad way to lose weight. Only today manage to get appetite bad but not much.

Time management : U know how to look at a school timetable rite? Make a block like that for all the hours of the week and plan it that way. Use drawing paper if you have to. That's how I learnt it with my Dad when I was younger.

I was a lazy student compared to my friends. They like to brag how they can study the whole afternoon until midnite. I study 2 hrs in afternoon. Rest - read book, watch TV, play with cat. You can start with 30 min exercise and work from there. Enough time to mandi and have dinner. After dinner, another 2-3 hrs study. Then sleep at 10 pm. I took short breaks in-between study time. Weekend rest days started from Friday afternoon until Sunday afternoon. Sunday evening - retrain mind back to studying and cramming homework. If homework is tough one, sometimes start as early as Saturday but I try not too. Spoil my weekend only.

i talk only pandai....I also weigh on daily basis...sometimes twice a day.....