my weight now stucked and doesnt seems to go down. i eat the same amount of food (1600-1800 calories), jog 5km and some sit up. but tbh, i dont really care anymore. just gonna stick with my diet (cant eat much now too, feel like stomach got smaller ) and workout. good to see my weight go down that fast during my first month tho.

btw, i noticed that the more i workout the heavier i get the next day. after jogging for 20km over the weekend, i am 3kg heavier. so i get why some ppl feeling frustrated and might start giving up.

You have a goal and a plan. Keep us posted with your progress. If it is working I am your follower.

jusco/ cold storage got salad pack rm6. 1pack for 2meal.

93kg and still going.
was 100kg back in June. Take up outdoor cycling, gym, RPM class, weight lifting.
And I'm a happy man.

Time to lift heavier, reduce man's boobs and etc

skip rice, teh tarik, roti canai. 2 bow of rice + 1glass teh tarik + 1roti canai = 20km jogging you need to burn calories.

you need achieve calorie defecit to lose weight. normal people need 2k calorie daily to maintain weight thus make sure you get less than that, be it diet control eg consume high fiber protein and low carbo food + workout.

93kg and still going.
was 100kg back in June. Take up outdoor cycling, gym, RPM class, weight lifting.
And I'm a happy man.

Time to lift heavier, reduce man's boobs and etc

I am wondering what should I do in gym to eliminate

1. butterfly arm
2. waistline
3. thigh fats

1. Push up, pull up, chin up.
2. walking, plank, sit up
3. walking, squats,

Hi everyone here. I'm a female teenager, and I'm overweight since I was small. I'm around 160cm tall and 75~kg. I really want to lose weight. But I don't know how. Like, what exercise to do and how to plan a diet? I wanted to go to the gym but it's a little too expensive for me. My housing area doesn't have a playground or any places to exercise. Please help, I'm sick and tired of being a fat one.

im 76kg male
im going on a diet plan.
here is my diet plan

Breakfast:
2 slices of wholegrain bread and 2 half boiled egg
sometimes i eat karipap or donut

Lunch:
i dont eat rice.
usually i take fried chicken and egg
sometimes take like mee kari or mee sup

Dinnner:
chicken soup or mix tomyam
sometimes i also eat like sotong goreng tepung with soup

i drink mineral water most of time.

am i doing right ?
or can someone teach me a better diet plan ?
im plannning on losing weight and also burn the fats.

         
thanks in advance

im 76kg male
im going on a diet plan.
here is my diet plan

Breakfast:
2 slices of wholegrain bread and 2 half boiled egg
sometimes i eat karipap or donut

Lunch:
i dont eat rice.
usually i take fried chicken and egg
sometimes take like mee kari or mee sup

Dinnner:
chicken soup or mix tomyam
sometimes i also eat like sotong goreng tepung with soup

i drink mineral water most of time.

am i doing right ?
or can someone teach me a better diet plan ?
im plannning on losing weight and also burn the fats.

         
thanks in advance

more fibre in the diet is needed. be careful with your fat intake....i see a lot of fried food.

to lose weight, total calorie intake should be less then total calorie expenditure. go google to find the formulas and count them on your own.

I think a good diet shouldn't have all these. All more fruits, oatmeal, veges should help.

fresh fruit and vege you mean ?
like a cook one can also or not ?

im 76kg male
im going on a diet plan.
here is my diet plan

Breakfast:
2 slices of wholegrain bread and 2 half boiled egg
sometimes i eat karipap or donut

Lunch:
i dont eat rice.
usually i take fried chicken and egg
sometimes take like mee kari or mee sup

Dinnner:
chicken soup or mix tomyam
sometimes i also eat like sotong goreng tepung with soup

i drink mineral water most of time.

am i doing right ?
or can someone teach me a better diet plan ?
im plannning on losing weight and also burn the fats.

         
thanks in advance

What is your height? 76 kg is not heavy to me.

Your diet looks ok to me so just exercise mixture of cardio and strength training.

What is your target weight reduction? Say 6 kg per year, so make it 0.5 kg per month. Easy.

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