replace with pasta.

1 cup of raw rice is like 800 calories
and you know how little rice comes from 1 cup of raw rice. its not much!

while pasta, when you cook with cabbage/ bloat it with potatoes/tomatoes, you get insane volume but not much calories

to further my point, 100-125g of pasta, when cooked with vege and sauce, can fill up 4 pinggans if you dont take seconds.

100g of rice? lol.

sebijik potato russet besar also only 260 calories. if you mix and match for example, potato salad with mayo, or potato filling, or potato wedges with heavy vege sauce, you get LOTS of volume, despite its low calories. it is also very kenyang (depending on the way you mix and match your ingredients)

you clearly got all the information upside down.

running slow pace and around 30 minutes 3-4 times a week already enough to help you loss weight.

you don't have to become a marathon runner to lose weight, just simple run will do. when you gradually getting lighter, then only you increase the distance.

if I were you, I'll just stick with sitting on the couch eating junk food and play video games.

don't be a loser by discouraging people and giving false information.

lol....cardio

You will get better results if you lift weights.