Hi guys,

Just wanna share my experience

Back in June 2014 I was 90kg, in obese group because my height 164cm (BMI = 33.46)

I started dieting and exercise since then now I'm at 74kg but still in overweight group (BMI = 27.51)

List of what I've done and currently doing:

1) Stop consuming sugary drinks such as soda and coke

2) Eat less white rice during lunch, eat only 1-2 slices of brown bread during breakfast and dinner (sometimes chicken salad), eat more vegs and fruits, drink more plain water.

3) Jogging every saturday and sunday morning... about 4km for each day

4) Do dumbbell exercise almost everyday, 200 repetition (8 set) in the morning before work, and another 8 set after work (just 10kg dumbbell


My goal is to back in shape at 65-66 kg maybe


If you have any suggestions to improve my current plan please feel free to share

Thanks.