Hi all,

I am a male 17years old, 185cm in height and 111kg in weight.

Can u guys and girls out there give me some advice on how to lose my weight and my daily diet?

Would really appriciate it.

My usual meals would be:-
for breakfast, it would be a cup of milo only.
then during school recess time (10.45am) i would eat 1 plate of nasi lemak, 3 curry puffs, a slice of fried chicken.
for lunch usually i dont get anything till dinner
dinner about 7pm normally would be rice and mostly only meats. my family only cooks 1 plate of green vegetables and the rest would be on meat and soup and my mum is cooking the rice using the brown rice.
sometimes i would drive out and get a bowl of porridge, if i didn't eat anything for my dinner.

Usually plays badminton with my frens once a week for 2hours but would get easily tired after a match or 2.

If i were to go for jogging, wad should i get for my lunch and dinner and how far / long should i jogged?

Last year i hit the gym thrice a week but due to the hectic schedule i stopped after 2 months. After the gym session i would normally be very tired to study. Is there any advice for this as i am having my SPM soon and if i were to go to the gym again?

Hey everyone, if you are dieting now and do feel hungry all the time, i suggest that you might have to revise your diet plan and switch to a LOW Glycemic Index (GI) diet because i found that it has so significant effects.

Google Glycemic Index and find out more about glycemic index ~

I am on a LOW GI diet now and i feel so much easier compared to last time where i used to diet without considering the GI of the food i taken. For the first few days , it might appear to be quite challenging for you to adapt yourself with LOW GI food because we, as malaysian, are carbohydrates lover, but, just bear with it for the first few days and i am sure you will be on the right track losing your weight until you reached your goal.

Suggestion:

There are lots of healthy and low GI food around us and we don't really earting much of them. For me, i like to eat pasta, especially those Tesco Brand ORGANIC Spaghetti with LOW GI labels on it,it has very low calories as well compared to other spaghetti, you can easily get in Tesco. Nowadays, i like vegetable soup which give me a healthy diet and i feel full after the meal even though the calories are much lesser than what i used to take. Examples: Broccoli, Cauliflowers, Cabbage and Spinach.

If you are a bread lover, try not to eat those wholemeal or white bread. I suggest you take a look at the Gardenia Break-Thru wholegrain bread, that is the right way to go.

I usually don't take rice nowadays, i simply replaced it with the spaghetti because white rice is simply too high in GI. If you can't live without rice, go for Brown rice.

Protein is very important in our daily diet. Eat more fish i would suggest instead of pork, beef or chicken. There is no GI value for food for protein source because they don't contain any carbohydrates.

Result:

Today is my 11th day of my low GI diet, i lost 6kg, my body fat percentage went down to 24% from 29+%. I feel good everyday, no longer feel hungry easily, and less tempted by all the delicious food around me when my friends eating. It just feels so much better to lose weight compared to previous attempt.

That's all for my sharing, good luck guys and have fun dieting!

P/S：Some Low GI food may be high in Calories, look carefully at the food label before you consumed. Generally, the veges are fine, but becareful with Nuts or beans. Low GI diet is to help you reduce the amount of food you eat, so you must still be very careful with your daily calories intake.

1) Are you drinking enough water?
I have to admit, I think not quite enough

2) Do you take multivitamins?
Not taking any supplements at the moment. Does it help?

3) What's your sleeping pattern like.
On avg I will go to bed around 10.00pm-11pm and wake up the next morning 8.30am

Additional to my previous post, this is my lunch today, I have extra pieces of chicken today because of the left-over yesterday. What do you think about the portion, do you think it is too big for me ? My dinner portion will be lesser than the afternoon one.