ayam kurma without gravy.

my diet.

breakfast- i drink psylium husk, then 1 litre of water.

tea break- i usually drink 1 litre of water.

lunch-2pcs of wholegrain bread with 1/4 mushroom soup campbell in satchet and 1 litre of water

evening tea- 1 litre of water

dinner- 100% whey gold ON and 1 pc of wholegrain bread with 1/4 mushroom soup campbell in satchet and 1 litre of water

Evening workout (4 days a week)
1. slow jog for 30 minutes
2. weight training for 45-60 minutes

my weight is 87 kg and my height is 167.
currently obese and i really want to cut out fats
i use psylium husk as fibre
and whey gold as protein.
and i drink a lot of water.

in a week, also has cheat day where i take rice.
is it ok??
or am i being to extreme?
currently doing this for a week.
and lost only 1 KG.

Sigh..... Do you know that if you go TOO low calories, your body holds on to fat? Lol, congrats, you don't do enough research.

thanks for ur feedback. what do u mean by holding on to fat? does it mean burn fats??

This post has been edited by wannmetal: Feb 3 2013, 07:20 AM

? Holding on to fat means your body IS NOT burning fat lah. You are signalling to your body that you are in a state of no food because you have restricted your calories to almost nothing (essentially you are killing yourself very very very very very slowly - see 'anorexia') - so it kicks into survival mode and tells your body to use as little energy as possible and to hold onto energy deposits (Fat) for as long as possible.

You WILL eventually lose WEIGHT but it is painful, you damage your internal functions in indescribable ways, it is mentally and emotional damaging as well which will affect your social life. Not to mention, you will later not be able to eat normal amount of calories because you have compromised your system.

Undoing the damage is even more ridiculously stressful.

Who the heck told you to eat like this to lose weight? Aih.

Eeeeeeeat food. Food you can CHEW and enjoy. Have a reasonable daily caloric deficit of 10-25%. Never eat less than your Basal Metabolic Rate. Drink water, tea, black coffee. Exercise 3-4 times a week (Not necessary).

Your fat will soon get pissed off at your healthy diet, pack their bags in the middle of the night and leave. Very slowly, they take ages to pack their damn bags. But eventually, they will be gone.

FYI - you are not meeting your protein needs with just a portion of whey protein. That's a ridiculous notion.

There are a lot of useful information starting from Page 1 of this thread. Reading them all definitely will benefit you a lot.

I very stressed when i see people doing extreme things to lose fat. They don't realize it's a slow steady process.

I come back and have answer to myself..

I felt fatigue and muscle sore because I ate too less. I shouldn't create more than 50% calorie deficit to my BMR. I also don't eat enough protein for my muscle recovery since do quite a lot weight lifting. I also don't have enough energy to do cardio. That'swwhy when I do HIIT, sometimes I felt like to vomit or blackout. I am not only torturing myself but also destroying my metabolism.

I now change my my diet. Instead of consuming 1200 calories out of 3500 calories expenditures.. I consume more complex carb and protein. Try my best go for real and unprocessed food. I now becoming hardworking cook already. My mom also shock. Ekekek...

Thanks to this thread.. learnt a lot definitely.. sometimes the generous comments that I received /.read here might not be comprehensive but they make me doing more research

No one should eat less than their BMR. BMR is what you should consume if u are resting on the bed 24/7. It's the TDEE

how do i check my BMR ?

i googled.

http://www.bmi-calculator.net/bmr-calculator/

can use this ?

yes u can

Hi all,

I’ve been putting on weight of late (from fat to fatter *sigh*), so enough is enough. I have decided to kickstart a regime to live a healthier lifestyle.

My first step is to install an app (MyFitnessPal) to keep track of my calories intake. This was an enlightening step, as I never knew how much calories in some of these food!! Anyways, according to the app, I should be consuming net 1,200 calories a day, to lose about 1lbs a week. Using the Harris-Benedict formula, it seems my BMR to be 1,500 calories & daily calory need (sedentary lifestyle) to be 1,800. I have also checked on most of your advise where one should not consume less then 80% of daily calorie need, so I’m not sure if I should up my calories intake accordingly. However, it's also stated that the rule of thumb is not to go below 1,200 calories (for women), so it should be ok, no? My meals are typically like this

Breakfast (either) :
Oats with milk
Curry puff
Fried noodles w eggs

Lunch (either):
One/Two meat dish and one vege dish, no rice (on some days, a couple of spoonful of rice)
Homecooked pasta dish

Break (either):
Fruits
Granola bars
Oats with milk
Chocolate (cant resist!)
Milo kosong

Dinner:
One/Two meat dish and one vege dish (on some days, rice or noodles to accompany)

I’ve only started tracking my calories the last two weeks, but so far, I’ve consumed an average of about 1,200-1,300 net (of cardio) calories a day. Occasionally, I do indulge in nasi lemak/ice cream or what not, but I make sure I compensate by doing cardio or by consuming less for the day.

I also have incorporated some cardio, started with walking for about 45 mins/5km-6km about 2-3 times a week. I know that I need to increase my speed, hence I’m also trying to train for the C25k, but I’m not sure if I could, as I really do not have the stamina to jog even for a short period of time. Having said that, I’m still not giving up and trying to do so gradually. I have also just started to join a dance class for an hour, once a week.

I’m also planning to do some weights – but not just yet, perhaps in a month’s time or two.

Would really appreciate feedbacks on what I should add/change to improve my health regime. Much appreciated!

This post has been edited by kathlynn: Feb 5 2013, 11:27 AM

I would say consuming calories at your BMR X 1.2 (sedentary TDEE) would be much easier, safer, healthier, productive, and manageable for the long term. You'll want to incorporate resistance training to maintain, if not build, your muscle mass. Get onto a popular routine designed by pros which can be found online. Reason being you can discuss and review your results with online peers.

noted. thanks!

hi,i have problem to maintain my weight for some period..let me share my story.
2011-My weight is around 102kg.So,after getting advice from doctor,i started work out.It takes me around 6 months to get weight around 75kg.At this point,i started relax and skip my work out,and just 3-4 months,i gained back 10kg.
2012-I started work out back.And in 3 months,my weight drop until 65-68kg.I try to maintain it until August.Then i started working,no more work out,and i gaining back my weight.
2013-In January,my weight is around 78kg and when it keep increase until February,(I gain 2,3kg),i start work out.Currently i doing my work out after working hours.

So,my question here,why i gain some weight when im not doing work out even though im control my appetite.Is it true that some rumors said,once u start work out and get the result,u cannot skip the exercise or u will gain back the weight..i am jealous with some friends that can eating what ever they want and still maintain their weight.I am very sure i will manage to drop some weight,but to maintain it,i really need help..thanks.

Today I tried to drink a cup of black coffee (2tsp coffee powder) without sugar..
suddenly feel really energetic during workout..
dont know whether coincidence or the cafein give the kick...

Pffft. You can stop exercising and maintain your weight. The trick is finding out how many calories it is you should be consuming as a sedentary person. Many many many people lose and maintain weight without exercise. For all round health and longevity though, exercise should be incorporated in your life. Just sayin'.

Anyway there is no mystery lah. You consume more calories than you need, so you gain fat. Simple.

The amount of calories you need vary according to your age, gender, time of month, weight, height, muscle mass, genetics, etc. For the most part, calculators give a decent estimate but some self experimenting is necessary to determine your necessary daily calories & weight loss 'sweet spot'.

You obviously found that sweet spot with the exercise you were doing.

When you stopped exercising, you continue to eat 'normally' but without the extra activities to burn excess calories and create a caloric deficit... your body had excess it needed to store. So it got stored as fat.

Choose:
1) Severely restrict your calorie intake (that will have to be restricted every year you get older) and be a couch potato.
2) Exercise regularly, build muscle, keep your metabolism in good shape, and get to enjoy food.

Mind you, there are lots of minute details that can make weight loss easier/harder. But weight loss ultimately revolves around a very basic fact which is: Eat LESS calories than you BURN.

Caffeine for the win!!! NOTHING beats pure black coffee. I don't like the strong flavor but when I do have it, the kick is unbeatable Too bad it stains teeth even worse than my beloved tea

but the effect is too obvious..amazing!
:: JAKUN mode ::

i cannot skip meal..huhu..how can i lose my weight