you tagged the wrong person. I don't need this info.
It's not only about sustainable. Crash diet is only a short term solutions. The moment the person stops and eat at normal, the weight gain is always double.

Been trying weight loss off and on for the last few years but always have up either due to plateau or other commitments.

I restarted it more seriously last September with a starting weight of 142kg. Mostly did walking, hiking and keeping off the carbs and sugars. It did help and I also ensured I drank 2.5l of cold water each day. I lost 6kg per month for October and November. I wasn’t too active for December and mostly didn’t do much beyond keeping to a low carb diet.

On 1/1 I weighed 127kg. I went started keto diet on a 5:2 basis. I did a 3km morning walk each day. After that just stayed active and did as much activity as possible. I didn’t go crazy on the 2 days I wasn’t on keto but treated myself to an ice cream, whiskey and crème caramel.

Mostly kept to the same for Jan and Feb.

On 1/3 I weighed myself and was 115kg.

March was a bit different. I returned to live in an urban area. Keto diet remained but more cheat days. Physical activities differed here and there together with the frequency.

1/4 : Weighed 113kg. A bit disappointed but glad it is still on a downtrend.

This month’s routine will be a bit different as will reduce cheat days to 1 every 10 days.

Diet and physical activity routine would be :-

Monday, Wednesday & Friday
07:30 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 butterfly stroke 30 minutes.
09:00 avocado+mixed berries+almond mylk+Greek yoghurt+flaxseed meal smoothie.
1:00 200g of meat, 1 green vegetable and mashed cauliflower+pumpkin.
6:00 30 minutes of brisk walk (target 10 mins per km) plus either goblet squats, burpees or boxing.
7:00 2 slices of keto toast with omelette made with 2 eggs, cheese, spinach and mushrooms.

Tuesday and Thursday
07:00 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 30 minutes brisk walk + 30 minutes of stationary bike where 4 minute slow and 1 minute full speed at full load (HIIT) + 30 minute walk again as the stationary bike is at a gym.
11:00 Salmon, eggs, 1 green vegetable and cauliflower+cabbage rice for brunch.
1:00 20 mins walk to work.
5:00 20 mins walk to home.
7:00 keto bread with cheese, seafood soup and salad.

Saturday & Sunday
Meals similar but physical activities will be either a game of golf or a walk up a forest trail.

Objectives?
First is to be closer to 12% body fat instead of the current 32%
Second is to be able to fit into a size 36 waist pants.
Third is to be free of any high dosage hypertension medication as well as reverse pre-diabetes.

Also preparing for 4 months of living in Bhutan.

The cold water with those lemon grass and herbs have benefits?

Hey hey hey. Some good news. My new weighing scale arrived and I weighed myself this morning and weighed 112.4kg (naked, bowels, bladder, bowels and stomach empty) An even better news? It turns out my GF is now heavier than me as she weighed 113.5kg and she was on 1/1 121kg. She needs to be 84kg to reach her ideal weight but she has reached her plateau. She is not too happy to say the least.

We've made some slight amendments to our diet as well as physical exercises for this week as we opted for intermittent fasting.

We're on a 16:8 fast and first meal will be at noon instead and last eating would be at 8pm.



It kicks start your metabolism, digestion and aids in fat loss.

Also helps with satiety and helps to prevent blood sugar spike issues.

My advice to you is (Based on my personal ongoing experience) lesser you eat better for you overall. "You Are What You Eat" or adjust accordingly (Diet-wise). You need to troubleshoot your own body what food is best for you. Everyone has different2 outcome. For me salad + protein (Chicken / Meat) + good fats on 15 minutes eating period every day. During fasting period black coffee or plain water. Once in a while air kelapa pure (No ais No sugar) 100% pure. For now, fasting period doing my crash course diet (Dry and wet fasting) just to get 56kg before Hari raya . Good luck.

I see. Need to put all ( lemon grass, turmeric, ginger, garlic, lemon and ACV) ? Can minus one or two out? And whats ACV?

ACV = Apple Cider Vinegar.

For fat burning and weight loss, the main essential ones are the lemon juice+rind and ACV.

My recipe :-

1 lemon. Can be substituted with 2 limes as well.
2 clove of garlic.
2-3 stalks of lemon grass.
5cm ginger.
3cm turmeric.
1200ml of water.
2TBSP of ACV.

Remove the lemon rind (Just the yellow part of the skin)
Lightly pound the turmeric, ginger and lemon grass.
Lightly crush the 2 garlic or leave it whole if you don't like the taste of garlic.

Add to 500ml of cold water, bring to a slow boil on low heat and remove from heat once it's reduced to 300ml.

Cool it down.

Squeeze lemon juice, ACV and remaining water to it, if you find it difficult to drink you could add some honey, stevia or munk fruit sugar to it.

Okay. May start trying that out to see how it improves my fitness goals

Manage to get from 86kg to 68kg then now climb up to 75kg after CNY break...now will try to get back on track to achieve target weight of 65kg...

how long from 86 to 68 ?

within 5 months...not easy thou...

Wow, how did you do that? I mean from 86kg to 68kg.
I am trying to lose 5kg but it seems impossible albeit trying to maintain 1200kcal intake per day.

this one sounds like extreme crash diet. Downside is that you will gain weight double later.

So far maintain only
Might need to try 800kcal per day.

nope, still doing ok now...increase about 5kg and now on maintenance....gonna go down another 10kg-15kg before reverting to maintenance quo..

that one is crash diet lo. women only requires 1200 kcal to lose weight. men i don't know, is it 1500kcal? or 1800kcal? Anything lower it's crash diet edi, and you will lose all your muscles.

This post has been edited by miyakochan89: Apr 29 2022, 03:19 PM

Muscles are still there but chest size is shrinking

A month has passed since I began being on a strict keto diet, intermittent fasting, strict exercise regime and mostly don't read news or follow anything on politics or get worked up over anything that isn't important as well as had a significant review of what's to be considered important.

On 30/4 I did a weight check, (done first thing in the morning after visiting the toilet and weighing done completely nude except for the Apple Watch) and weighed 108.4kg. A big change from the times I was in the 130 and 140 range. The diet and exercise hasn't really accelerated the weight loss as its still within 4-5kg per month which is absolutely fine by me.

What's changed is my blood pressure, the trend is 115-120/70-75 and down from the 130/85 average. Another reading that went down is my blood sugar levels, 5.4 for 3 mornings in a row where it used to be closer to 6.3-6.7

What else changed? My general walking speed, previously was closer to 14mins per km, now closer to 12mins per km and could walk an hour without stopping both on pavement and on treadmill. Also feel stronger and don't feel lethargic on most days.

Weirdly, I don't seem to be able to consume rice any longer, it makes me feel nauseated, then sleepy and if eaten together with anything spicy, a long trip to the throne is an absolute certainty.

My gf is also following the same diet and mostly the same exercise regime. She used to be 76kg, physically fit and was a scuba diving instructor and rock climbing guide, then Covid and she had what is known as long covid, which means she kept being tested positive for 2 months though no or mild symptoms and the symptoms stayed with her for 4 months, it saw her becoming 129kg and last December she also saw her BP and blood sugar levels rise. Unfortunately her weight loss efforts isn't quite yielding a consistent result as her weight fluctuates a lot. However her BP and blood sugar levels is on the down trend. She is now stuck at that plateau of 111.2kg but her BP which used to be 140/100 range is now closer to 130/80 while her blood sugar levels which used to be 6.8-7.5 (fasted) is now closer to 5.5

What rice did you eat that caused your nausea?

Did your GF diet and workout after getting long COVID-19?

The rice
1) At a chapfan.
2) At a Thai restaurant.
3) At a banana leaf restaurant.
4) At a Chinese restaurant.
5) Briyani at a middle eastern restaurant.

GF.
Diet? She used to throw up or get diarrhea each time she ate for 2 months, therefore on a liquid only diet of mainly juice, soymilk and protein powder. After that the maximum she could consume was a slice of bread every 3 hours together with liquids.

Workout? The 2 months she kept being tested positive she could barely walk to the bathroom without panting or feeling a sharp pain in her chest. After that she could slowly walk around for 2-5 minutes before she began panting for 10 minutes. She first contracted Covid 4/21 and she began doing some very light exercises since last December. Now she follows my diet and a similar exercise regime.