You have a sedentary lifestyle so you need less calories to maintain. Start exercising 3-4 times a week, 30-60min each time and you'll see some result soon. Jogging, rope skipping, functional training etc would do just fine.

And no doubt, food intake is important. Healthier option is breast meat - baked, steamed, grilled, pan seared, stir fry, broiled etc rather than fried. Egg is another good source of protein other than chicken breast.

HIIT. A good 20-30mins HIIT workout is good for you.

how long did it take for that 3kg to begone?

hi guys. I am 171cm and weigh 126kg. I've been thinking of changing my diet starting 2014. I have been lifting 10 kg dumbbells since 2 months ago and started going to the gym yesterday.

I am thinking of changing my diet too. I don't want to eat rice anymore and heres my thought of a new diet:-

-1 x boiled potatoes
- 250g of diced chicken breast meat
- boiled carrots, broccoli, and french peas
- 1 x hard boiled eggs
- banana

packed into one tupperware for each bfast, lunch and dinner. I know this is a noob diet, but thats just what im thinking of doing. I am working as an auditor and hardly could find time to do my regular exercises etc.

What do you guys think? hope can get feed back.

if you want to better regulate bowel movements, you should focus on eating foods with a good fibre content. like vegetables, fruits or certain cereals.

At 110 kg I don't think you should even be brisk walking or jogging leisurely, let alone HIIT!

Focus on diet first and bring down total weight. The other forumers may have input on suitable exercise routines.

Anyone can lost a lot of weight in short period of time if they eat very less and doing strenuous exercises. You can get famous through it? Owh well.

But the main issue here is what kind of weight you lose. Mostly muscle and only few fats.

before 117kg now 110 kg height 170.. but still pursuing to lose some more weight as my BMI still overweight