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

hi gannicholas ,your outcome is effective within 3 months! just a few questions below which i hope you can answer if you don't mind:
1) totally cut off of rice -> without rice,don't you feel no energy when running?i sometimes even take livita or redbull to burst energy before running
2)weight training for about 2-3 hours. wow tats tiring ><may i know your total spent of time in exercising per day is?
3) lets say I plan to have 1 hour of exercise everyday, can i purely just jog(or sprint)? cuz infront of my house there is a jog lane, quite convenient to do so. is it ok if i don do weight training? I prefer to look skinny rather than muscular because I have a quite wide bone structure =(
4) eat dinner before or after workout?

Thanks!

How come?Any exercise will indirectly train certain part of our muscles, isnt? for instance, jogging would train our leg's muscle. I don't understand why I will lose my muscle if I purely exercise rather than going to gym for dumbbells.. But you might be right that my BMR drops. As everyday i use 2000kcal as my guideline, suppose 1 day net reduce 1100kcal will lead to 1kg lost per weak (7700kcal consumption = 1 kg weight loss), now it is no longer working in this way. only explanation is my BMR drops

wiki states that high glucose or GI food will lead to obesity, is it appropriate to consume before exercising?

Normally we eat dinner before or after exercise?I mean the final meal of the day.

haha.. true also. I will eliminate sugars from now onwards..ya better don take livita, the drinks is more sugary than u expected..very concerntrated especially the honey 1..but why salt also has to be reduced?salt can be eliminated by sweating out right?

i will giv a try for a month and see how's the result..hmmm

sounds confusing. lets summarize out a general way for overweight people like me.
1) no extra sugar, no can drinks, no junk food
2) exercise daily(sprinting or jogging) after work for about 30 mins to 1 hour,another 1 hour of workout in muscle pumping. then only dinner.
3) dinner eat plain oat, lunch normal with less rice and lots of vege, breakfast eat plain breads(4pcs) or 1 egg & 2 plain breads
4) no supper after 8pm.

Is that ok? anything i miss out?if not i will start from tomorrow onwards

haiz,i cant imagine i need to keep in such a lifestyle for remaining of my life in order to stay healthy =(

ya,after i lost weight for 9kg, people around me keep praising me, and it makes me more confident as well..i will continue to work harder! hehe =)

anyone knows why salt is not advisable to be taken that much when in diet?