I am of the opinion that the best way would be to fix eating habits and the daily diet, with exercise as the supporting pillar.

In terms of weight loss, a good diet can help compensate for a lack of exercise in most cases. But exercise usually cannot fix a bad diet.

I beg to differ here.

Not all people is suitable for KETO.

And u do know that the doctor that invent this diet died of heart attack & liver failure ?

Just saying

This is true. U must do both.

Eat clean & try to exercise at least 30min bout twice a week.

I know it sounded very basic but it works for me.

Sugar.. U can try to cut it. If u can bear with it try to cut it completely.

Hi everyone, I just realized I'm obese after getting a free medical checkup from my first company. Most probably from all sitting during my final year project.

So my current lifestyle is like this, morning 3-in-1 instant coffee (sometimes less/no sugar, depending on whichever brand I grab), plus either bread/biscuits, sometimes 2 half boiled eggs.
Walk 10 minutes to work, 9am until 6/7/8pm, work in front of a computer, sit 8 hours.
Lunch and dinner full on Food Court lifestyle (economy rice, fried rice/noodles, chicken chop, wantan mee and stuff).
Usually eat dinner before going back condo because I stayed nearby.

Question: What can I change? How do I start?
I do have an induction cooker, and 'light cooking' is allowed in my condo, and a limited fridge space shared with 3 people. (and a very old microwave/oven by owner).
So I never cook myself before. (used to cook instant noodles during uni life)
I do have a Subway near my workplace and I go there eat once a week just to try to be healthy, and a pack of fruit everyday.

Do I need any supplements? Vitamins? meal replacements?
I'm thinking of changing my diet first, then only think of squeezing some time out for exercise.
Any advice/articles/recipes/bookmarks/videos/exercise routine is greatly appreciated.

Thanks!

Gee, dude...you need to reduce the carbo and sugar from your daily diet. Your daily lunch and dinner has too much of rice and noodles. As an example, I only eat rice once a day (in kid's portion even) and sometimes, I avoid rice altogether for a couple of days. Same goes for noodles. Even meat I don't consume everyday. I eat a lot of vegetables and fruits.
And throw in some exercise while you are at it. 30 minutes for starters, and increase as you get fitter. A good diet may reduce the pounds of fat but you are still unfit and will start panting after climbing a flight of stairs. So, do some exercises too.

Many bad advise from internet / youtube. So just use some common sense when trying to apply to yourself.

You must remember one thing. No exercise in the world can burn off a bad diet. So you must fix your eating habit first.

Download myfitnesspal and start calculating calories. Don't listen to people that says carb is bad. Calories in vs calories out. All you need is calorie deficit.

Eat less calorie densed food so you don't feel hungry or overeat. Do more steady state cardio as well.

I guess start by making plan of what you want to achieve?
ie. lose x% of fat in 3 months' time or reduce cholesterol/ blood pressure to x number by y timeframe (if yours is high).

What you can do is start by making small adjustments. Because when you drastically change your diet/ habit, it's harder to adjust you might find it 'too tough' and end up giving up halfway. By having a goal you have something to work towards.

Personally i can emphatize and relate on meal prep. Its not easy if you need to get up early and have a busy schedule at work.

So I'll say do what you can for the first 1-2 weeks and then improvise again by 3rd or 4th week. Reduce biscuit intake... bread is well, alright occasionally if it's easy and cheap to get but not to over eat. They are refined carbs afterall. You can have oats in the morning or replace bread with complex carbs like sweet potatoes (just boil the night before), or greek yoghurt with fruits like bananas. Yes, don't forget the eggs. Keeps you filled.

Subway promotes healthy eating sort of thing, but it's also bread (carbs) again and you'll be surprised to know how much calories those sauce actually contain. Know your food well in order to make smart choices.

Food court is pretty generic choices, so choose your economy rice well. Cut down your carbs a little. For example if you always take 2 big scoop of rice in your economy rice, i wouldn't ask you to cut them off totally. But perhaps start by reducing half the portion of rice - from 2 big scoop to say, 1 scoop for lunch. Take more protein like chicken (breast if you can, it's the part with lesser fat content), tofu, eggs, plenty of vege etc. Cut down on fried/ oily items, reduce sauce intake (a little is fine), reduce your carbs. Start with these small changes.

Btw only 1 fruit a day is not sufficient for your fiber intake. Consume more fruits. Pack some apples/ pears etc as snack in case you feel hungry between meals.


Vitamins & supps - they're good to have but you'll need to know what your body is lacking. If your body already has sufficient nutrient and you additionally take them, it will only be discharged out as it won't be absorbed by the body.

Reconsider meal replacement. They helps and i think it's fine to take but have the awareness that when you stop, it's likely your weight will increase.

On exercise, you don't have to think too much. Like i said, slow progression. First off you may want to incorporate morning/ evening walk or brisk walking around your taman for an hour or so during the weekend. This is already a good start. Later on you can introduce functional training or weights training into your exercise regime.

Hi, it's really really difficult to slim down after age 30. Previously quite obese. But in 1.5months managed to slim 10kg. Now I only eat 3 small green apples, a little bit of oat and 2 bananas per day. I still want to further cut all the belly fat. Any suggestions for quicker ways?

That's a quick way to unhealthy you. Too much under-eating.

The first 10kg you lost is mostly water weight cause you cut off too much food especially carbs..

Quick way is surgery to remove fat cells. Otherwise just cardio & calorie deficit.

Get proper nutrition in. Meet your daily protein intake. Don't starve yourself, it will make things worse.
Get an exercise routine going. Weight training is mandatory.
Stick to it. Consistency wins.

Good luck.

luckily I'm all healthy inside, except a little above on uric acid. It's just my weight problem, fat percentage and BMI.
I'm thinking about changing my breakfast to yogurt+oat+chia seeds. Maybe lunch economy rice with more vege and less rice.
But what can I do for dinner? there are not alot of healthy choices at night nearby though. At most subway's salad bowl...

Really need a lot of mental strength to slim down after age 30. I do not want to go through the whole process again at age 40 or 50. Have to maintain exercising till old and control diet.

Now I target another 10kg only. If I continue the diet I mentioned but without feeling weak, is that okay? Or maybe I add the oat portion? The oat contains vitamins and minerals right? I just add hot water to cook the oat. No added sugar or milk.

This post has been edited by uamcy: Mar 5 2020, 06:06 AM

Agree with your statement above, add oil

To lose weight you need calorie deficit. Doesn't matter if its healthy or not. Of course if the food is healthy then thats better.

You need to eat foods that is beneficial to your goal. In your case, less calorie dense food & those that contain micro-nutrients to aid your issues.

Yes for people who go drastic change of diet to slim down. Slimming down doesn't have to be so suffering.

There's no shortcut. Under-eating only leads to moody you and at the end unable to keep going then back to binge eating. It also can cause serious issue to your health as you're not getting sufficient micronutrients to your body. Each micronutrients are beneficial to certain function of your body. Say if you keep this going on for years then you'll experience gradual decline such as vision, digestion, metabolism, skin, hair, etc., you name it.

What you need to do is eat as usual and start cutting off fast food, sugary drinks and any high calorie dense food. Not because carb/sugar will make u fat. Its because you can easily eat over the calories that u can burn.

P/s : people made too convenient these days. Everything use internet eg Grabfood, Shopee, etc. less NEAT = less calorie burn. If you can't even spend 1hr daily to exercise to make up of those conveniences then don't expect something unrealistic.

Initially, I spend 1 hour in the gym. Now spend at least 2 hours each day. The 10kg I lost not because of the diet only. No way because of the diet you can lose 10kg after age 30 because metabolism getting weaker. I don't want to prolong the time because the longer I prolong, the harder it is for me to slim down.

Don't worry, I just share how I lost 10kg. Other people don't follow. Now I just eat apples, oat, and banana.

Now I still left the tummy area. It seems like a stubborn fat.



This post has been edited by uamcy: Mar 5 2020, 10:24 AM

It'll cost a lot to always have Subway too. So optionally you can make your own salad and if no time, buy the pre-packed ones (although not cheap, but still cheaper than subway) and add on some boiled eggs, fruits etc of your own choice.

With slightly higher than average uric acid, you'll want to watch your protein and consume in moderation. You don't have to totally cut them off, just portion it carefully. You'll need to check with your doctor what would be the recommended protein intake for your case.

Have some chicken/ fish i.e. protein for dinner. Don't forget your fiber intake as well.

Like the sifu adviced you, i concur. You're feeling weak because lacking proper dietary care and nutrients. Once you eat right, you'll start to see improvement.

If you're seriously obese like super fatty then losing weight fast by under-eating is okay for a short period of time.

From the picture u share ur just skinny fat. Don't go under-eating too much and losing so much muscle.. It will gets harder to burn calories/fat when you don't have muscle/metabolism.

THose are stubborn fat. Usually your arm/calves/face/chest will lose fat first. Most men store stubborn fat at lower abs / lower back / side abs / thigh. You need to cut longer in order for your body to tap the fat cells there.

The body won't get the fat inside the belly to exchange with energy if under-eating?

While you're on calorie deficit, body will use fat as source of energy once glycogen depleted.

For men, usually body will tap to the body parts i mentioned earlier. The stubborn fat will be the last so you need to be in calorie deficit long enough till it reaches there.

btw how do I 'know' if I have enough vitamins and minerals? I have been on food court diet, no home cooked meals, do I need to start getting multivitamins and minerals? Blackmores stuff?

How do you know if you don't have enough vitamins and minerals?

Food court diet is not necessarily worse than home cooked meals. Home cooked meals is not necessarily 'healthier'.
You could make an argument that food court meals has higher sodium on average. It comes down to your choice of meals. So look at it from that perspective.

If you eat the same meal week in week out, then you probably need some variability. Vary your vegetables; get green leafy ones as well as the ones that are not. Vary your protein; chicken, fish, beef, eggs.
By varying your diet, you cover a wider spectrum of nutrition.

If you don't have enough vitamins and minerals, you start showing deficiency symptoms pertaining to the specific nutrient.
In general, you do not need multivitamins. Multivits have been marketted as a catch-all, more people take it with no benefit as compared to those who do.

In summary, don't spend too much time thinking about it and scare yourself into doing something just to 'cover your bases'.
Vary your diet. If you have a deficiency, fix it by introducing foods into your diet rather than relying on multivits.