Uhhhh I think it has been mentioned numerous times in the forum, on and off in threads. Doesn't matter what time you eat - be it dinner or wee hour supper, calories intake in 1 day = calories consumed in a day. It doesn't change no matter what time you eat. Doesn't mean that you eat late and thus you'd store more fat.

Don't take 3-in-1, go for black without sugar and creamer. Add some milk if you want. 3-in-1 contains a lot of sugar so don't take them often.

So if you'll be hungry at night, just eat a normal balanced meal for dinner. Stack on vege to get more fiber and feel fuller.

And 1kg per week is pretty high. Note that weight loss that happens too fast without sufficient time or workout to tone/ firm your body might result in sagging skin in later stage.

Be more clear here. Is it your waist or your legs that are the problem?

Thick legs never bothered anyone. Well, unless of course it's fat thick,  instead of lean thick

hihi,
i am new here,
just start this month,
been checking and reading this forum.

just sharing my story sifu 

i asked her, there are no side effect if you stop taking those thing, like you said sifu

hmmm,
whatever it is, i will take note your word,
and see what happened if i stop taking it.

btw thanks for your advice 

hmm,
yes it is,
i am taking lecithin and alfafa

then you need start count your calories and marco. if you determine to lose weight, counting calories and marco (use fitnesspal app or google) wont be a problem for you. and do you know what is you daily maintenance calories now? (not last year dec ya). then try do it with 10-15% deficit.

2nd  there are different diet protocol out there (Intermittent fasting, zip zap, 24hours fasting), you can read it,pick one and follow and track your progress. (3-4weeks)

3rd don let body in calories deficit for long term, the fat loss will stall due to homeostasis. google it out.

do your homework, it is a journey.. 

Hi ,

I'm now in 20s and my weight in 120kgs .
I've lost my weight from 110kgs reduces to 80kgs quite some years ago and now i gained back my weight even more than where i started to lost .

I used to workout at gym but now i lost my passion of doing a lot of cardios , exercises . I joined Fitness first and Celebrity but terminated eventually due to not going , finding excuses for myself .

Now i thinking to join Jatomi , but i still not finding the right passion which i had ages ago . Anyone have any idea how to adjust my own mind ?

That was scary indeed, good thing you have resolved to changing your habit

I used to be a couch potato. Love sitting in front of the TV with junk food (chips, twisties, whatever you name it). I still do but have since replaced them with groundnuts instead.
Yup, you'll need to find the reason why you'd want to go through with the transformation (aesthetic, health or personal satisfaction etc) and then use that as the key motivation to stick to your workouts. Aim high

1. Best refer to Darklight's reply above.

2. Maybe you'll want to tweak your workout a little and do it differently each day. Eg. Day 1 and Day 4 focus only on Cardio - HIIT workout all the way. Day 2 and 5 weights only etc. Then another day = rest or stretching (eg yoga). Just a recommendation to tryout and see if it'll work. Everyone's body works differently.

3. Nothing wrong with eating meat if you can get it. More source of protein. Just be careful on the parts and method of cooking. If you really want to take care of your meal, eat lean meat that is cooked healthier - steam, boil stir fry, lightly pan fried, grilled etc instead of fried or deep fried.

Oats is good, take it regularly - but preferably you don't eat it with too much sugar. Otherwise it defeats the purpose
Time to tweak your workout? Body adapts easily.

And after you've jogged 20km... do you eat a lot to replenish?

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

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

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

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wao, 8kg is alot 
by drinking this lemon water will help u lose weight??
any other diet plan or exercise involve?
when to drink this lemon water? early morning or before sleep?
i also wan to try