For starters, you need to understand what calories and how to utilize it.

EXAMPLE:
A plate of chicken-breast rice (typical chinese stall) is around 600cal+

So, if you were to lose weight (according to your TDEE 2000), you will have to consume 3 plates of those to get about 1,800cal.

It doesn't matter what food you need to avoid, as long as you know how much cals are there in the food you consume.

Yea I understand that concept but I am not good at calculating calories and most of the time I do not even know how much calories in the food. I am looking a diet plan so that I can follow and without calculating much. With that diet plan, I can adjust a bit here and there.

Eating out is gonna be a headache to count calories for sure but you could probably get rough estimates by googling.

So yeah, cook your own food so that you have control what goes into your tummy

There are so many apps out there to keep track of calories, one of the best would probably be My fitness Pal!

P/S: if you're a huge sugar addict, it's best to keep that to a minimum as they take up huge loads of calories but yet doesn't even fill up your tummy. Thats why refined sugar is also called empty calories

Not sure if I am a huge sugar addict but 3 meals a day - each meal also got a drink with sugar like milo, coconut and etc. Cooking my own food will be hard cause I live with my house mates and we usually eat out side. So I am trying to figure out which food has the least calories; which is a headache as I need to go Google before I order the food XD

So far what I had in mind is:

Breakfast - Sandwiches or roti with fruits juices like carrot milk without sugar
Lunch - Wan tan mee, Loh mee, Kari mee, porridge or nasi campur with less rice
Dinner - Headache as I usually eat heavily for dinner; I am thinking of...mee soup, telur ayam bistik + nasi, white rice + soup + meat and sweet&sour pork rice

What do you guys think? Can reduce calorie intake ma?

Just hire a dietitian.

Try to eat complex carbs like oats, whole grains instead of refined carbs like white bread/buns as they contain a lot more fibre which helps keep you full longer. Pastries or breads may also be high in margarine which are usually high in trans fat, which is not good.

Eat rice instead of noodles because of the fibre in rice.

But wait, you should cut down on carbs IMHO and eat more protein and healthy fats (yes those damn saturated fats in the meat) instead. Protein and fats are more filling.

Keep track of your calories. You said your TDEE is around 2k, I guess you don't do exercise? You can try a 200-300 caloric deficit, try less if you fail.

If you constantly feel that you're always hungry and always exceeding 2k, cut down on carbs and sugar (if you insist on carbs, eat more complex carbs), eat more protein and fats.

Yea I seldom exercise. Maybe I can try to jog for 30 minutes - 3 times per week. What food has complex carbs or protein and healthy fats?

You can start going to the gym too, do those heavy lifting

Complex carbs? Read back my post.

As for protein, just eat meat, drink milk, or eggs (cheap source of protein and fats). For healthy fats would be fats from meat, eggs, milk, monounsaturated fats like Olive oil, butter, lard, heavy cream etc.

Nice. Got it. Will try to control my diet for a month and see how it goes. I am bad at recognizing which is good and which is bad to consume ><

Calorie count comes with experience, just be a little patience and continue your regime.

To keep it simple, just use your palm size for generic counts

This would be helpful to you
https://jennewsham.wordpress.com/category/portion-control/


This post has been edited by VeeJay: Jun 15 2015, 01:50 PM

https://www.eatthismuch.com/

We advocate flexing eating.

If you still want a diet plan, just google for some diet plan where they have 12 meals of chicken breast/tilapia fish.

Do you guys exercise for 30 minutes to 1 hour in a hot temperature of approx 34 celcius?

Search on the internet shows that it can cause heatstroke...or at least dizziness.

But how do those people from India or Africa (hotter than Malaysia) exercise?

Yea thanks for the link guys! I just had wan tan mee for lunch only. Trying to avoid high calorie food. Night time planning on telur ayam bistik + nasi putih + ais kosong

Drink water?

Lol do you guys exercise under hot sun as well?

This post has been edited by NothinUnusual: Jun 16 2015, 10:40 AM

I don't. But my room temperature is already 34c.

At hot ambient temperatures, it is best to get a cold shower before workout. Drink plenty of water before workout.

Eat fresh balanced wholesome diet mainly of vegetables, fish or chicken and brown rice. Minimise consumption of sugar.

plain Xray doesnt meant much for ligament and tendon injury, since it just focus on the bone fragment. part of muscle may be seen but apparently cant review your ligament or tendon.. i can suggest you to do MRI in short time or limit your movement till you have time to do it.

hopefully it just a partially tear.

Hi Guys,

I need some help. I'm currently fluctuate around 99kg-101kg , my height is 177cm which makes my BMI at 31.9 . According to BMI my ideal weight is 80kg.

My job needs me to be on my feet through out the day and I been hitting the gym since last week but still no results or is it still too early ?

My workout is usually running 2-3km within 20-25mins then use some of the machine for doing weights

My food is usually chicken + rice + egg for lunch , eggs + oats + fruits for dinner



help needed