I need help here. Since CNY, I have started my weight loss plan. Before that, my weight is 99 kg,173cm.
Now I am 90kg,173cm.
I sprint(run fast and rest continuously) 30 mins everyday for about 3.25km(65 lamp posts)
Didnt take breakfast(sleep til very late since i am final year student lol),
lunch eat rice,(meat,vege,egg)any of 2,
and dinner only take oat with 2-3big spoons of sugars(without sugar it is yucky lol)
Sometimes supper(not frequent,once in 2 weeks) with roti bawang/kosong with teh o ais kosong.
In addition, I do take dumbbell for biceps on arms for about 200 times per everyday.. Er, for fun,not to increase muscle mass, just because my brother got dumb bells XD
I every tues will go to uni clinic to measure weight, and consistently drop within 0.5-2kg.
I do understand that my max intake of calories is 2000 per day calculated from internet.
Now the problem is, when it reaches 90 or 89.5, it cant go further more, and remain same though add another activity:cycling for 3.25km every night around 11pm.
another problem occurs as I feel no energy when running,not because of tired or lack of oxygen, oni feel better if i eat more abit during lunch.
Anyone can help me?as my target is to reduce until 70-80kg. 10 more kg to go.
I am graduating,so maybe someone can suggest a better plan for me?
lets say everyday jog 30 mins, breakfast with 4 empty breads + nescafe, lunch rice(vege+egg+meat any 2), dinner(i cant choose for dinner,have to eat whatever mum cook==). what else i can do? plz help
The exercise that you do is called aerobic exercise. Sure it is good to burn the fat but the problem with aerobic exercise is that, it also burn your muscle and that is the hard truth. You know that you have a 2000kcal of calorie you need to eat a day but with that 9 kg of weight that you lose, it might be 50% fat and 50% muscle, 70% fat and 30% muscle or any other value. When you lose your muscle, your BMR will drop a lot. When your BMR drop, your calorie maintenance will drop thus you have lower calorie to eat daily (From 2000kcal maybe drop to 1800kcal). Unless you alter your diet according to your new calorie intake, you will not lose weight.
About your tiredness, that is the sign of lack of energy. Eat high GI carbs before exercising for your energy.