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