hey guys, just wanna ask will swimming 3 times a week, help with loosing weight and getting fit ??

hi all..
what are good food for loss weight?
for breakfast, lunch and dinner.

and good exercise for obesity ppl?

chicaman scared him off, he's not asking anymore questions.
yeah like xixo_12 said, browse through the topic. There's a lot of info.

I didn't hold back during CNY celebration & I let loose and as a result I gained back some weight. I noticed my pants are a little tighter!!! And my tummy is showing more too! Ouch, so now gotta go back to disciplining myself.

Alif, you can try to take more fiber and protein but cut down on carbs. you'll still need carbohydrate but take lesser (can't quantify for you unless you provide daily menu). Dinner should be taken before 8pm (if possible take it earlier like 6pm or so). Go for exercise, jog, morning walk, sports, gym etc (whatever works) at least 3-5 times per week. More vege and fruits, no sweets, ice cream, fast food, junk food, soft drinks etc if you can avoid. You might want to take skimmed milk or drink milo kosong (no sugar) for breakfast or tea time.

Avoid supper if you can help it.

Oh another thing... take the stairs instead of the lift. Say, your office is located on the 4th floor or 6th floor - take the staircase every day. I usually park my car a little further from the office and take my time to walk. Really now, I should start taking the stairs. Honeymoon period (CNY) is over, time to start taking things seriously

thank!
every day i take breakfast,
Hotlick and Bread.

what good food have fiber and protein?
quaker-oat?
bread fiber?

meehon same like RICE?

Erm just wanted to clarify, does whey protein help in fat burn/weight loss?

I find it hard to lose more than 5kg (and I gained them back pretty easily; just slack off several months and it'll haunt me); i'll hit a plateau

Yeah milo powder itself has sugar but I still like taking milo. I don't take everyday but several times a week (3-4 times).  ^^; there's not much option in the office. What do you think about low sugar soya bean powder? I actually bought a packet previously and it doesn't taste like soya bean at all -_____- I rarely drink it and it went to waste. But when I think again, maybe it's better than milo so I might give it another try.

Hehe give myself a treat? I try not to hold back too much with my diet. Say I wanna take some junk food, I'll still eat it but in small portions. Holding back too much might cause binge eating or heavy cravings ToT

So bottom point, of of not much help...?

how? aiyo. like this i go see specialist diet take advise. because im not understand at all. hehe

After started working in a kitchen as a chef, my weight increase lol, 4kg, my tummy getting big, hehe, then my boss recommend me to go to gym near the area im working, very close, level up fitness. Although i feel realy tired after working, i just go with it, to lose fat and getting fitter, thats all i want to say, hehe

U sound like my instructor dude..CONTROL YOUR AIRCRAFT, DON'T LET IT CONTROL YOU!!
LMAO

what the!
real life proof here!!!
im getting energetic by looking at ur pic bro!
im in love!!! hahaha
gratz!!
underneth those cloth is a BIG UGLY layer of fat, hahaha
still need a long time to be just like xixo

Dude, that's really good progress considering you didn't have the freedom I had when I was on my mission to shed the pounds. I was too damn free when I started working out and taking dieting SERIOUSLY, like, I barely gave myself cheat days and didn't even drink anything other than plain water and my shakes. The occasional cheesecakes during birthdays were some things I couldn't avoid, but besides that, kept it tight, real tight till the point my parents were worried!! 
But yeah, the guys in my gym really gave me guidance and my goal was to make them proud, and to better myself as a person. Super disciplined in everything I do now because of that experience 

should i focus more on cardio, or should i mix it all, cardio, weight, cardio?

I think focus on cardio better..
in term of weight loss...
heavy ppl like us normally shred more KG when doing cardio...
correct me if I wrong.. 

My bmi is 32.1 already obese, do i need fat burner

I heard green tea helps in losing weight, is that right?

hi ..

since evening always raining ..
what should i do at home to burn cal. ?

i usually walking at park but..keep raining then i dont know what to do .___.

i dont want weight loss drastically i just want my body shape changes o.O

probably walking is not a good idea .

i tried jogging . 100m then i found myself hardly to breathe -___-

so any idea ?

thanks

okay..i will try it

thanks bro !