What is your measured progress?

Congrats. Can you tell us what are your protein sources and quantity? How old are you? I read that this diet can possibly disrupt kidney and colon operation, what is your opinion?

I did many variations and found sprint and walk benefitial when I have 30 minutes. I do constant speed to measure my 10km performance each week. My speed is 11kmh.

It's safe that you use natural food.

I am not strict in my diet but cut sugar, coffee, dairy, white bread, fruits.

I only lost 7 kg at the rate of 1 kg a month. Now I can do 3 pull ups continuously vs 0 previously. The press ups, squats and running speed also improve.

Good progress. I certainly won't do your way. I eat 3-5 meals per day and do heavy workout.

How do get the energy to workout?

I am sure you are doing fine.

Just watch out for the gravy that normally contains sugar.

Is your life active, like lots of walking and standing? Or else you should exercise in order to lose weight.

Had been on low carb diet for 2 weeks ended last week.
Lost 2 kg but damn low on energy.

What fruits suitable?

No. Was thinking of sweet potato and fish.

I hardly drink coffee nowadays as it disturb my sleeping pattern.

My colleague lost weight by exercise and separate protein/ carb diet i.e. in one meal say lunch only take protein and dinner only carb.

Anyone tried this diet and what is the result?

Moderate exercise at least 20 minutes continuous.
Eat natural food preferably organic. Eat till 75% full. Snack in between meals to keep body burning. More vegetables, fibres, sweet potatoes, probiotics, fruits, eggs and fish.

Minimise coffee, milk, dairy, white rice, white bread, sugar, pizza, biscuit, processed food. Refrain from smoking.

I am aware about caffeine in those pre work out drinks nor increase metabolism. I stated minimise as too much of it can disrupt with the body balance of hormones. It will disrupt the sleeping pattern as it is best to sleep before 11pm and for at least 7 hours. Secondly coffee must be in its pure form and not instant coffee where lots of process involved.

You are still young. Eat natural food. Sleep enough. Increase your workout level and vary the workouts because your body is too efficient for same exercise and level hence you burn less calories. During the day do some walking around the work place rather than sitting for few hours at your station. Hope that helps.

I run out of answers for you.

No need to increase duration. Just increase the speed or weight. By the way what work do you do?

Only way now is to do aerobics like running or walking.

I meant what workout?

When you state your belly, is it really not getting smaller or your waist is smaller but cannot rid the belly skin?

HIIT is the concept. It can mean running or push up, sit up, squats, jumps, weight training etc. It is the time intervals that are different. I want to ask is what activity are you doing?

You lost 10 kg. So I ask you where around your body is the 10 kg lost?

It is better than me as I only lost 7 kg from January. But I lost 2 inches at my belly and my legs are getting slimmer except the calves are getting bigger and more muscular. Now I am stuck with loose skin at the belly.

I found out that we need to vary our movements as we will burn less calories when we become too efficient with the same set of exercises and intensity. Meaning a 3 km run that burns 300 cal will only burn 200 cal after 1 month running.

I just cut sugar 2 months back and found it very helpful.

You lost so many inches. Do you have loose skin problem?

I see another problem you have. Stress. You gave your body and mind positive stress by exercise. Now your body won't respond. You get negative stress. Both positive and negative stress is bad for the body in the long term. Stress produce cortisol that will tell your body to be on survival mode and conserve energy.

You may have to temporary stop doing the strenous exercise and do some qigong which is proven to remove the cortisol from the body. Try it and feedback your results.

I have a little loose skin at the belly but as I used to have a big belly. Now I often stretch the skin just to see my six packs. Now I weigh 78kg.

Anything that can give resistance to the movement i.e dumbell, barbell, body weight, elastic cords, water etc.

If you think along this line, you are free to design your own workout at your convenience.

For me, I may do walking, running, calisthetics, swimming etc.