Cont from v3 : https://forum.lowyat.net/topic/2305051/

hi, im trying to lose my weight now since i cant do any physical exercise due to my injured knee...

im trying to count calories intake, limiting my eating portion so i can get my ideal weight back...

im 23 y.o. , height 168cm (roughly), male with current weight of 76kg...trying to lose weight to 65kg in 1 month..my suggested calorie intake shud be 1500kcal according to a website..i dont know whether it is correct or not..

so, i need a suggestion on what shud i eat (food planning, eating habit) coz im just a typical working malay dude, so yeah, all dat healthy food are kinda hard to get (for a dude like me)

just now, i manage to downsize my eating portion..any suggestion on what easy-to-get food that is healthy?

the only thing i came close was, eating yogurt everyday on 5pm, manage to lose 2kg in 2 month

Dude, that's like 11kg in a month. If you run through V1, V2 and V3 of this thread you will know that it's not the weight that matters, it's the fat % in your body. Aim to reduce fat and not weight.

What do you mean healthy food are hard to get?

What is your injury? Can you cycle or use the elliptical machine?

By the look of it, you're not really obese. So 11kg in a month is not really ideal. If you really wanna track your intake properly, you have to prepare them yourself.

My favorite DIY meal is a shake consists of protein, carbs, fat and fiber. Just pour in whey protein, instant oat/muesli and nuts. You can also drink a teaspoon of olive oil. This is the most convenient way for me to get them nutrients in without cooking.

sorry, i mean im trying to reduce fat (particularly around chest, belly and thigh)...

healthy food, meaning, food with less fat/oily...i can find fruits and yogurts, but i am not a cooking-type of person to cook myself a heathy food (which i really wanted to)...

so, i need some suggestion on what typical 'malaysian food' that i can eat and at the same time, reducing oily food intake

injured my knee doing downhill last 2 week..

I guess cycling and elliptical machines are still okay then.

my knee cant stand straight without knee brace...waiting for my fisio on this 31st to see whats the actual damage

wow.. that's serious. Should stop everything then

from xray, doctors said no ligament tear or broken bones...i cant bend my knee fully without feeling pain nor stretch my legs..

im afraid that i cant cycle no more

Another note, spot reduction is a myth.

In terms of food, you just need to choose smartly. It's all about learning what are the types of food that would contain less fat. All these info you can dig up from myfitnesspal or any other fitness/ food app. Do some research and look around for figures and knowledge on how to read labels or estimate calories of your food. Not saying for you to count every single food you're eating but knowing the rough estimation helps you to know when to go all out and when to pull back.

Eggs (boiled or whatsoever), tandoori chicken (breast), chapati, tofu, steamed/ braised/ pan fried meat or fish etc. Last but not least vege vege and vege.

All these are available in Thread V1-3. You can find all the info you need by skimming through the posts.

Guys, let say i want to know tha calorie of malaysian food such as nadi lemak, mee goreng, etc where can i fu d the info?

google is ur best fren

Myfitnesspal. Can download for free at playstore n iTunes. Also u can track ur calories consumptions. It's also can sync with ur fitness tracker such as garmin vivofit, fitbit etc..

3 meals wholemeal bread peanutbutter+banana

OK?

For weight loss ? You'll need to provide more details instead . (I.e. tdee)

tdee?

Is that really your 3 meals? Ur really starving urself lol srs

will have fruits snacks between the meals lar of course... I just cut carbs

Your biggest mistake is to completely cut your whole carbs. Carbs are not your enemy and they're not making you fat. They're for your energy. Ur a girl is it?

oh yes...but sometimes I will eat rice for lunch... using fitnesspal app to monitor my calories also