Your body is more efficient so you burn less calories doing the same workout. You need to increase the intensity.

What's your weight now? You may have to reduce your meal portion

Ur diet is the main factor of ur weight not exercises

Hoping i can follow this. I used to weigh much less few years back, but now gaining much

This week started trying to eat just broccoli for lunch. It's not filling, then started craving for something else. Im a poorfag earning like bangla, so i cant follow high protein diet (lots of meat, chicken breast and all). Carbs like rice and bread are always cheapest and wallet-friendly, unfortunately.

wah hirano

First and foremost , I would like to thank you all sifu in this thread for assisting me before or after this post . Here's a little bit about myself.

I'm an 18 year old male with height of 161cm and my weight is 80kg which resulted to me to be categorised as an overweight/obese person in terms of BMI.I ate 2 meals a day(lunch 12-3pm) and dinner(6-7pm) which normally consist of 1 plate of rice + chicken/fish . I have tried cutting down the intake of rice but it doesn't seem to do anything . My body is not that fat but compared to normal people, it is . My belly sticks out but my biggest concern is my butt because its too big and so does my thigh that it sticks out too much that people keeps making fun of it. I even bought a 34" pants just so my butt can fit in although my waist is much smaller than that.So here are a list of my question.

1)Is a fitness tracker relevant in assisting me to lose weight or is just a hype?
2)Is taking supplement recommended (example: detoxifying teas)
3)Is there any way to increase metabolism?
4)What is the recommended intake of food daily?

Although I think my daily intake of food is not much , there are those eating more than me yet they remain skinny despite doing nothing or not exercising . I've been depressed of how I look and make fun of since my school year and because of that I had been a bit anti social that tends to be shy when I'm talking to a girl.Thus, I am determined not be laugh at/looked down upon anymore. As a student , I might not afford most of items that would aid me in my mission but I'm willing to my money if it will bear a result. I would greatly appreciate any help given .Btw, i also some white dots on my face which are not acne , is there any way to get rid of them?

Thanks and have a nice day.

This post has been edited by rageLE: Aug 16 2015, 07:40 PM

Do you exercise?

i do exercise but prefer running/jogging but i don't go to the gym , just doing exercise like sit ups , plank , pumping and use stairs instead of elevator

That's probably why nothing is happening. You're not exercising enough. Losing weight means you're burning more than what you're eating, right? So if you're not losing, it's either you eat less or you exercise more.

I deeply appreciated what you suggest to me , what do you think of my questions above?

Only 2 plate of rice +chicken/fish daily? I don't believe only this would be the cause of why put on weight, if the portion is normal sized.. Not like a huge plate.

What about snacks in between? Carbonated drinks? Sweet stuff? Chips/fries etc?

The main reason for 99% of the times why people are overweight (myself last time) is because of what and how much you eat. Exercising won't help much to be honest, controlling your intake of food is much more effective than exercising. I used to do 1k calories deficit and lost around 3.5kg a month.

Try keto if you find yourself getting hungry really quickly and don't mind abstaining from carbs, which is so easy to overeat and pack the pounds.

This post has been edited by -kytz-: Aug 17 2015, 11:03 AM

Hello shifu's,
Just started on my journey on losing weight..
I am male, 170cm tall, and 121kg weigh..

Last month, I started doing gym routine, mainly on strength training..
After nearly 1 month, my weight now is 118.5 kg..
I only eat 1 scoop of rice + "malay lauk" once at lunch, and steamed broccoli + chicken at dinner..
Is there any other way to boost the results?
Do I need to take fat burner / any supplements? If yes, can recommend me?

Thank you in advance

This post has been edited by nazfaliq: Aug 17 2015, 11:20 AM

No offence, but do you know what's the main reason you got overweight in the first place?

And let's say your current meal plan does make you lose weight over time. Is it sustainable? Can you do it for long periods of time?

A lot of people restrict themselves to peanuts for meals and workout like hell for a short period of time, yeah they do lose weight, but after that they eat back the SAME thing that made them overweight in the first place.

The most important thing when losing weight is to first understand why you're overweight. Next, learn the basics of nutrition like what does carbs, protein and fats do to your body and metabolism. Third, change your mindset and strive for a long term goal, for example, cut down on sugary food/drinks will definitely help a lot. Forth, always workout whenever possible, this will help to minimize the effect of high carb consumption on the formation of adipose tissues in mainly your belly (fatty tissues)

90% of the time why people are overweight is due to the high/excessive consumption of refined carbohydrates, like chips/pasta/flour or sugary foods/drinks. Refined sugar don't fill your tummy (and spikes your insulin) and this is why it's so easy to overeat them. It packs a lot of calories too.

Yeah, I am overweight since I am 8-9 years old, and before this I really cant control my cravings for food and I ate 2-3 servings of food, each session (lunch, dinner).
I am 23 now, realizing the fact in Malaysia that first impressions really count in job interviews, I decided to start losing weight. That was my purpose. But of course who didnt want a fast result, haha.

Okay then, in ur opinion, am I doing good on this rate, or not?
Do I need to increase BMR first or straight on cardios?
And do supplements/fat burners really helps a lot in losing weight?

Sorry for this question spams, and thank you in advance.

Being a student, I could only afford 2 meals a day which consist of rice (1scoop) + 1 (dish) . As for, fast food or sugary intake , I do eat/or drink when I go to a mall or when I see some sweet drinks but not often like daily(it's like I can't resist from buying them). Perhaps less than 3 times a week . As for snacks , I rarely eat them to avoid msg . However , I do eat oreo and maggi from time to time because I keep feeling hungry even after a meal . With that said , I'm interested in this keto you're saying although I don't know what that is. People says you need to eat a lot of small meals daily from time to time to avoid getting hungry, is this true? I've tried eating yogood as a replacement when I'm hungry but its too expensive , is there any cheaper alternative? Would you recommend me buying a supplement (detox tea or fat burner to aid me in losing weight) and a fitness tracker along with it. Being fat made my confidence fell when I keep getting making fun of my appearance.

Thank you for your help

You need to reduce your food intake.

Obesity poses a high risk for other metabolic diseases such as hypertension, high blood pressure, diabetes and even heart diseases.

Cardio is good to do but the main thing will still be your food intake. Eat less carbs (rice/noodles) and eat more meat and fats if you notice you keep getting hungry very quickly.

Don't need to take all those fat burners. They are nonsense.

p/s: If you wanna count calories, first calculate your TDEE and eat less than it and you'll lose weight.

There you see, you do take a lot of sugary food/drinks. All these are high in calories. And you admit you're addicted to sugar. You're definitely not alone as a lot of people are in the same situation. So easy to eat so much sugary food and yet still feel very hungry. Your weight will baloon up in no time. Talking from personal experience, observing others and also reading a lot of materials online (science).

I did keto and I lost roughly 8kg in less than 3 months. It wasn't suffering. It was just minimizing carbs and eat proteins and lots of fats. You can't eat rice/noodles/bread/pasta/sugary foods/drinks/fruits. Less than 20g of carbs a day if possible. Protein and fats are satiating, meaning you feel full longer than eating refined carbohydrates.

Although I have stopped doing keto, more like doing moderate carbs right now, I still know what carbohydrates does to my body. If I eat a piece of bread, I will feel hungry faster and will crave for more. If I drink something sweet, this will rekindle my sugar cravings and this isn't good.

My meals are simple, usually 5-6 eggs or some roasted chicken/meat for lunch. Dinner would be the same, mum's cooking minus the rice. I do eat some buns/bread/something sweet but I cut down quite a lot already.

Hi all.

My gf will like to have an ideal diet. She is about 150++cm and 70++kg.
Its already overweight according to BMI.
I am still reading thru this topic starting with thread 1, to gain more knowledge.
But can someone explain a bit, i heard that there is a different in:
1. Losing weight (in term of KG)
2. Losing fat (burn fat)

So, she should actually work out to lose weight or lose fat or both?
What is the difference? How to work out on it?
I am not forcing her to lose weight though, its her own decision but we both thought that losing a bit of weight is a good thing also, in order to lead a healthier life.

Our target is to have an ideal diet. Targeting to lose about 0.5kg - 2kg monthly.
Any advice?

She is planning to:
Breakfast - No breakfast. She already no eat breakfast for quite some time, since started working, for few years already
Lunch - Fruits + yogurt/vitagen (What fruits are good for diet?)
Dinner - Less rice, less pork and chicken meat, more vege and fish meat
*Sat & Sun - Got eat breakfast, most of the time is maggi mee

Usually she didnt eat tea time and supper
She didnt exercise that much. So what exercise is good that can work out at home?
Planning on sit up exercise

So can someone help us on this?
What she shud eat for lunch? and for dinner?
What fruits are good for diet?
What other food to avoid other than fried/oily food?
What exercise to do at home?

Targeting to lose between 0.5kg - 2kg monthly

Thanks

She should not cut breakfast. For lunch it seems like she's eating too little and dinner seems to be the heaviest meal of the day.

Morning have oats with bananas maybe? Eggs are fine too...as long as the output > input

losing fat while maintaining weight is very difficult to do so just concentrate on losing weight.eat carbs during the day.dont eat carbs at night just take protein source with low fat like fish.do alot of HIIT,actually fruit mainly consist of fructose which is not very good,just eat moderately,dont take too much fruit.jump rope skipping is good exercise to do at home.lastly dont eat maggi that is rubbish

Alright. Thanks for the advice.

Thanks. Will consider it.