avoid the minyak2 food.. quite logical i think
and junk food.. and sweet drinks.. just try to stick to that first..sounded easy but its pretty hard as a start

I am back here after long time,

after working I gained a lot of weight.. well really alot that's like 10kg
It's impossible to keep up with the diet program which once I keep up to, really difficult to prepare your own food here, eating in the company's canteen - Nasi Lemak, Noddles, Rice, Curry, Fried Chicken, Teh Tarik etc..

After that due to overtime, keeping my schedule to exercise is being irregular even though I still force myself to do it after work.

Anyone working now can mind to share their experience?

beans especially kidney beans and etc are low glycemic carbohydrate source. it wont spike ur insulin and therefore is very useful in weight loss.
Peanuts is also good, but just need to make sure u dont over do it.moderate is the key to success. overloading with peanut will give u the opposite effect.
almonds are good also ( pricy )

u can try shan dong pagoda groundnuts..LOL! but once i start, i cant stop.. =.=

In my opinion, whichever keep your heart rate higher and makes you sweat faster.

I need help with my weight since I am considered as fat with my weight being 63kg and not to mention I am not really that tall (159 cm only). I've been going to the gym but one problem I have is my tummy, sometimes I think I have a 1 month old baby. 

Apart from the sit-ups, and crunches, do you guys have any method that helps me flatten my tummy. It doesn't matter for me to have tummy abs, I just want to have a flat stomach, or at least it is not revealed.

Oh, another thing which I want to get rid of my flabby arms, I have taken up some weights (3 kg sometimes 4kg) but is it alright for me to take weights. I am afraid that I will have arms like Serena Williams 

I eat once in blue moon...heheh...maybe few months once?

the most important is does the diet work for u?