Thank you for your reply! I am glad that you did not take my post the wrong way. However again I am not meaning to be rude so I hope you don't find this comment offensive, but your diet leaves a lot to be desired! It is not conducive to weight loss, will generally leave you feeling heavy and sluggish, and can lead to all sorts of health problems in the long run. 

There's a few things which I've noticed from your food diary :

*  very large meals/portion sizes
*  as a result, excessive food intake
*  a lot of sugar and unneccessary dairy (sweet and milk teas)
*  too much fried food
*  lack of fresh vegetables
*  meals are high in carbs, fat, oil

To be honest, if you wanted to make healthier lifestyle choices you would be looking at a full overhaul of your diet and targeting both what you are eating as well as how much!

For example, your tea break on Friday (7 pieces of white bread and 5 cups of milk tea/coffee!) needs serious downsizing and substitutions can make it healthier.

I would suggest 1 - 2 slices of wholegrain bread.  This is a healthier option, and will help keep you full for longer. Substitute the jam/kaya (high in sugar) for natural peanut butter or spread some avocado onto the toast (full of healthy fats). If you prefer something sweet, crush up some plum, nectarine or any other soft fruits in a bowl and spread over the bread. Have it with unsweetened plain green tea instead of milk coffee/tea.

When you start cutting down portion sizes, you will probably find you are hungry all the time, but over time on a portion-controlled diet your stomach will shrink and this will stop. It's important not to make too drastic changes though, and I would think you could slowly start minimising the amount you are eating until you're gradually at an acceptable level for your age/height range.

Some healthy breakfast options I can suggest are below, which will help to fill you up and hopefully stop you from snacking unneccessarily during the day.

*  egg white omelettes (1 whole egg, 2 egg whites) with fresh vegetables
*  plain rolled oats, either cooked or soaked, with berries added
*  protein shake (check for a good one which doesn't have too much sugar)
*  breakfast smoothie (many recipes online for this) eg. 1 cup oats, 1 cup water, half cup of berries, 1-2 scoops of protein powder, dollop natural/Greek yoghurt
*  Greek yoghurt mixed with protein flavour of choice + berries or banana

For lunch and dinner, try to bulk out your meals with salad or steamed vegetables, and eat this in addition with a source of lean protein such as chicken, steak, turkey, fish and (if accessible) kangaroo meat is one of the leanest meats available. I understand that this might be difficult to get in Malaysia though!

White rice is very carb heavy, although I understand in Asian cultures no meal is complete without it! I am Malaysian born, but have lived my whole life in Australia, so we eat a different style of meal here. Instead of white rice, try brown rice! It has a lovely nutty flavour, is  much higher in nutritional value, and will keep you fuller for longer.

Perhaps try to cut out all the sweet and milk teas if you want to lose weight? Milk can be high in fat, and even though it may not seem like much a little added milk and a few spoonfuls of sugar here and there throughout the day can all add up! Plain unsweetened tea is good for you, particularly green tea which has a lot of health benefits. Once you stop adding sugar and sweetener, you will get used to the taste very quickly. Also, drink more plain water instead! Our bodies are 80% water, and we need lots of it to keep our organs running efficiently. To make water a little more appealing, you can have carbonated mineral water, or add slices of fruit (lemon, orange, strawberries, apples) to give it a little bit of flavour.

There are plenty of substitutions you can make in recipes as well, to make them a little bit better for you! For example, plain Greek yoghurt is your friend! (be careful though, because flavoured yoghurts can be very high in sugar) I use plain Greek yoghurt as a substitute for everything.  When I make a healthy nachos, I will use it instead of sour cream. Pasta dishes which call for cream, I will use yoghurt instead. I even use it in place of butter sometimes when making cakes!

If you do a simple Google search, there is a wealth of information out there! Also, perhaps have a look at clean eating diets.  Whilst it's a lot of hard work to eat a completely clean diet, there are so many tips out there that you can incorporate into your every day meal planning which will help!

Sorry for the essay, but I hope that you might find some of it useful!

breakfast:
2pcs wholemeal /w lean meat or just a thin layer of any no sugar jam.

lunch:
mix rice (1/3 bowl rice, 1 or 2 palm size serving of vegies, 1 fistfull of lean meats)

dinner:
2 or 3 palm size serving of vegies, 1 palm of lean meats (avoid rice for now)

eating paterns:
soup -> fruits -> vegies -> main meal.

excersize:
15min fast walk/ slow jog daily or alternate day. double the time weekly. (dont do HIIT now)