eat oats for breakfast. drink milk or juice.

lunch - less rice, more veges. if gonna go exercise later, take beans, tofu and/or meat.

dinner - less rice, more veges, n fruits.

go online n check wat food has more proteins. avoid the carbs. eat less rice at mamak sores n take more veges.

exercise - run for 30 minutes minimum. use treadmill to do better timing n speed tracking. run at 8-10km/h. if wan challenge, add gradient 0.5-1.5.

stretch ares arnd ur waist to loosen the fats arnd tht area. do a few simple exercise to loosen it. move side to side, not front n back.