if you're going to add oats, i'd recommend steel cut oats or get the plain stuff. i would limit this to no more than a cup a day.

if you want to feel full (sated), i'd suggest adding a cup of steamed/boiled brocolli and maybe some carrots just to add a little colour. these kinds of carbohydrates do not raise your blood sugar levels as compared to oats (hence low GI). you may want to do some further reading to eductate yourself on this topic.

whilst i would strongly suggest implementing a simple weight training program, you could get away with doing high intensity interval sprints, hill runs, stairs. those sort of things. bearing in mind, high intensity for a short duration of time similar to weight training where you have heavier weights for lower reps.

suggest you do some reading and try your best to digest whatever info and shoot the sh!t in the forum until you figure stuff out because there's a wealth of knowledge here.

you can look into Quinoa flakes. I use this in place of oats.

wow..never know got different types of oat...
so far,i still havent decide it yet..
veggie seems like a good idea..but im gonna live in a dorm environment..keeping supply of fresh veggie and prepare them gonna be hard.

haha..thx for the advice.thats why im posting this.i really dont want to waste my time and effort.
better prepare than blindly try eh?

doesn't have to be fresh per se. you can prepare your meals for the week and freeze or store them in the fridge.

quinoa is a good alternative to rice but it's not going to be cheap back home in malaysia hence, stick to califorous vegetables such as brocolli that i've mentioned earlier.

don't start by filling your mind with 'buts'. You roughly know what you've to eat now so figure out a way to prepare them ahead of time and put them in a fridge or rent some space in the canteen freezer or something.

doesn't have to be fresh per se. you can prepare your meals for the week and freeze or store them in the fridge.

quinoa is a good alternative to rice but it's not going to be cheap back home in malaysia hence, stick to califorous vegetables such as brocolli that i've mentioned earlier.

don't start by filling your mind with 'buts'. You roughly know what you've to eat now so figure out a way to prepare them ahead of time and put them in a fridge or rent some space in the canteen freezer or something.

hm..u are right..i'll figure something out...
another thing,is fruit essential for my plans?

hmm... interestingly enough both organic oats and organic quinoa are exactly the same price for me lol.

oh well... plenty of options for gluten free carbs anyways


i'd recommend 1 - 2 serves of fruit per day. (this does not equal processed fruit juices of course  )

u r rich i guess
hm..i guess i need to plan that as well then.

hmm... interestingly enough both organic oats and organic quinoa are exactly the same price for me lol.

oh well... plenty of options for gluten free carbs anyways

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Added on August 28, 2012, 12:32 pm

i'd recommend 1 - 2 serves of fruit per day. (this does not equal processed fruit juices of course  )

if you plan well and know where to get those items at low prices, you don't need to be rich. Like me, a normal Ramly Minced meat usually cost around RM 12 but I've found a supplier who can get me for RM 8.40.

now speaking of meat,is there any meat i should avoid?

try to stay away from highly processed meats such as sausages. simple way to judge if it's meat you should, if it looks like it came from a bird/cow such as chicken breast or steaks, eat it.

i would go as far as consuming ground beef/pork/chicken/turkey that came from a butcher only as chances of them adding preservatives such as nitrates and all to plump up the meats is rare.

caffeine is a stimulant and also an appetite suppressant. however, i would advice you to keep you coffee at least 6 hours before you sleep even if you think that you're immune to the effects.

i see...thanks..
i rather be fit and healthy..im in no rush.

that i know..thats why im trying to avoid rice and change it to bread as i thought my rice intake contribute to most of my calories and carb.

r u sure that bread will cut loose ur wight? i've read in some articles that bread and any oat materials will getting you more weight [no use] and is there some advice on any fat burner?

im not sure...thats why im asking
as mentioned by some forumer here,wheat product contain gluten.not a good thing to eat when try losing weight.
i dont think i want any fat burner.im poor lol.

yeah, me too   but in need to loose weight becos, this body is not comfortable anymore is there any advice on exercise plan? and i dont understand with 'weight training program' what is that mean?