1. It's funny how everyone stopped taking rice but go for noodles and bread. Rice is better than those, so don't worry and eat up your rice with MODERATION.
2. Another mistake - DO NOT SKIP BREAKFAST. When you don't take breakfast, you're actually slowing down your metabolism as your body has no fuel.
3. Bread and noodles are not as good as you think it is. Don't take them too often.
4. Milo - replace this with something else. It's better to take oats.
5. There really is nothing wrong with Ramly burger but burger patties are usually made by mashing/ blending meat + fats together. So no, don't take them often.

I hope now you realize why you're not losing weight despite thinking you're not eating much.

You should increase your protein - eggs, chicken breast, milk etc. Take oats. Cut down on fried, processed and oily food. Have your food steamed, baked, stir fried, grilled (with no butter/ margarine). Load up on vege and take your fruits. From white rice, change to brown rice for better nutrition and take less noodles.

Yes, go to gym and workout. Fat burner only help to give you that energy and push, you'll still have to workout hard and watch what you eat.

1. It's funny how everyone stopped taking rice but go for noodles and bread. Rice is better than those, so don't worry and eat up your rice with MODERATION.
2. Another mistake - DO NOT SKIP BREAKFAST. When you don't take breakfast, you're actually slowing down your metabolism as your body has no fuel.
3. Bread and noodles are not as good as you think it is. Don't take them too often.
4. Milo - replace this with something else. It's better to take oats.
5. There really is nothing wrong with Ramly burger but burger patties are usually made by mashing/ blending meat + fats together. So no, don't take them often.

I hope now you realize why you're not losing weight despite thinking you're not eating much.

You should increase your protein - eggs, chicken breast, milk etc. Take oats. Cut down on fried, processed and oily food. Have your food steamed, baked, stir fried, grilled (with no butter/ margarine). Load up on vege and take your fruits. From white rice, change to brown rice for better nutrition and take less noodles.

Yes, go to gym and workout. Fat burner only help to give you that energy and push, you'll still have to workout hard and watch what you eat.

1. It's funny how everyone stopped taking rice but go for noodles and bread. Rice is better than those, so don't worry and eat up your rice with MODERATION.
2. Another mistake - DO NOT SKIP BREAKFAST. When you don't take breakfast, you're actually slowing down your metabolism as your body has no fuel.
3. Bread and noodles are not as good as you think it is. Don't take them too often.
4. Milo - replace this with something else. It's better to take oats.
5. There really is nothing wrong with Ramly burger but burger patties are usually made by mashing/ blending meat + fats together. So no, don't take them often.

I hope now you realize why you're not losing weight despite thinking you're not eating much.

You should increase your protein - eggs, chicken breast, milk etc. Take oats. Cut down on fried, processed and oily food. Have your food steamed, baked, stir fried, grilled (with no butter/ margarine). Load up on vege and take your fruits. From white rice, change to brown rice for better nutrition and take less noodles.

Yes, go to gym and workout. Fat burner only help to give you that energy and push, you'll still have to workout hard and watch what you eat.

supplement wont help much. do you know most fat burner contain mainly is caffeine? and you coffee person. maybe your body already get used to caffeine. even so, fat burner only SLIGHTLY increase your metabolism rate.

go hit the gym 1st. try HIIT (google if you donno what it mean). as your diet, please list down so we easy track what wrong is your diet. 

stop calling me bro...

Doesn't matter what time you eat - brunch or no brunch - total calories consumed in a day doesn't change.

What sort of workout plan do you mean? Someone suggested HIIT - it's good cardio workout and I recommend you to try it.

list down 1st your daily meal pls

example

MOrning 9am: coffee, 2 slices of bread + 2 half boiled egg

Lunch 1pm: economic rice (1 dumstick lot of vegetable and quarter plate of rice)

Dinner 8pm : economic rice ( no rice, lot of vegetable, 1 fish, 1 chicken breast)

It depends on individual. I always believe in 'what works best for you' since everyone's body works differently. I eat very often in a day because i get hungry easily. I take breakfast, tea break/ snack, lunch, tea break/ snack, pre-workout snacks, dinner and sometimes supper (and yes, I still lose fat %). I'm very used to his regime and only skip on tea breaks/ snacks when I'm really busy (eg. trapped in meeting, traveling etc).

Which is why it all boils down to WHAT YOU EAT instead of how often or how many meals you take.

Now, if you're a bit on the heavy, be careful with treadmill. You might put pressure on your knees which in time, will possibly cause knee pain if you run on it frequently and intensively. For a start you might want to brisk walk first then slowly upgrade to running (interval with some rest time) when you're comfortable with it.

Weight lifting is good, keep it up. The guys will be able to advice you better if you have questions on it. I'm a noob myself in weights. I would also encourage you to do functional training (search youtube/ google). It can also help you to lose fat and tone up your body.

I don't really have meal plans to suggest as everyone have own preference but as a guide, herein are some of the food that I personally eat. Open yourself up to different food choices/ options. Dieting doesn't mean you're restricted (depends on individual) and starved. 
It's hard to tell whether you'll get tired or not. Up to you isn't it? But note that our body adapts to certain regime after awhile and you'll need to tweak/ change your routine to ensure it doesn't go into the 'comfort zone' where you'll stop burning as much as you used to. For some, this is the stage where they hit plateau.

Just want to ask about my workout and diet plan, I begin this diet and workout since July 48 kg and now weigh 43 kg.
Breakfast – fruits with green vegetables smoothie with HL milk, flax seed and wheatgerm
Snack – cucumber/carrot at 11.am
Lunch – home cooked chicken breast without skin sandwich/wrap, tuna sandwich
Dinner – roast chicken with sweet potato or steam fish with veges or tofu without rice OR oats
Workout – Hiit 4-5 times a week for 30-35 mins, yoga on sat & sun, crunches, sit up and leg raise 3-4 times a week.
Is my plan sustainable in a long term or will I get tired of this plan after a few months? Is this even a good plan? My body fat percentage is still high and not decreasing this few weeks at 23% but in July is 28% BF.

thats the thing.i tore off the whole label when i was opening the package.

Have more cheat meal per week to get mrtabolism rate go then...

Depends on what bread. If it's the Adventist 7 grain sprouted bread that's better than rice. If you're referring to white bread, rice would be better (in moderate amount).

Anzen organic oats. Costs about RM2 - RM4 more than Quaker Oats.

Errrrr lucky? Anyone can enjoy the food they want again I have to stress, dieting should not be 'painful, suffering or stressing'. Enjoy your food but be smart in your choices. I eat frequent but I don't eat a lot each time. Snack could be an apple or 2 bananas. At times it's some oats or a bun. You can have cheat day (limit them though) or cheat meal.

I'm a Fitness First member love FF!

Agree, cut down on noodles, kuay teow, yee mee etc and just take some rice/ oats instead. I'd suggest the oatmeal itself instead of oatmeal bread or oatmeal biscuit. Trust me, there's a big difference.
I see, tell your dad that you're trying to change/ lead a healthier lifestyle and advice him to join you it's not healthy for anyone to eat outside food that's so oily each day.

Hahaha I wonder if it's me who mentioned the Jacob's biscuit. Anyway I used to take Jacob's high fiber, low sodium biscuit. It used to be dry and tasteless (which is good) but recently it has gotten much oilier and I've stopped taking it. Instead of biscuit, I'm taking Granola bar as pre workout or afternoon snacks.

I don't know, I still find the 'less sugar' on yakult and vitagen very sweet. Is it a must for you to take? Taking low fat milk is better.

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I am not bro, I am a girl
I have sushi tei as cheat meal most saturday, that is my only time I pile on carbs. But body fat doesnt seem to go any lower, but weight is decreasing. I want to lower my body fat in order for me to define my abs. But now BF remain stagnant :/

i think you already see the example of this
Breakfast – fruits with green vegetables smoothie with HL milk, flax seed and wheatgerm
Snack – cucumber/carrot at 11.am
Lunch – home cooked chicken breast without skin sandwich/wrap, tuna sandwich
Dinner – roast chicken with sweet potato or steam fish with veges or tofu without rice OR oats
Workout – Hiit 4-5 times a week for 30-35 mins, yoga on sat & sun, crunches, sit up and leg raise 3-4 times a week.

she is doing good.

as for your, too much carb. keow tiow, noodle all carb.
try replace them with vegetable. lot of vegetable and meat.
and workout HIIT, it will speed up your progress..

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.