hence the need to be specific.
and that also applies to counting ur calories.
u eat with all the lauk, means may have oil / salt / sugar etc which u cant control...and will definitely hamper any progress.

I see. So I still need to do some calorie counting, huh? Really wanted to avoid doing that as I'm quite lazy and doing calorie counting kinda have an impact on my mentality as it haunts me whenever I want to eat.

But if I must, then I should just do it then. Should I do calorie counting everyday or just during my rice eating days?
Thanks for the feedback bro.

Its good that you can come up with your own daily meals plan.

Quite a noob myself when I started few months back. As weeks goes by, I have 1 cheat day per week, ie, I eat the sweet desserts.

Eat plenty of vege, you can use air-fryer to fry your chickens, etc. Definitely NO OIL.

You can substitute normal rice with brown rice. Brown rice less glucose level compare to normal white rice. I also create my own menu. Monday to Thursday make my own lunch box with NO OIL food. Since you don't know how to cook. Then choose less oily food to eat. You can try slice lemon (removed wax) in hot water. It turns alkaline thus will lower down your appetite desire. Hot lemon water besides for detox and slimming, it also helps prevent cancer. I suggest you modified your dinner. No rice for dinner but a lot of fiber and protein food. Example, salad, cherry tomato, onion, yogurt, fruits, lean meat such as steam fish (No adding oil; just soy sauce). If hungry can add the volume. Shouldn't be a problem to eat more natural food.

Before you start baseline your measurements. Aim for 1kg per week max. Calculate your TDEE, count calories and estimate your workout expenditure.

First you start your program with slightly less food and more workout intensity. Maintain food quantity but increase workout intensity as you see fit.

Every week measure again. If weight loss is about 1kg then maintain the amount of food and workout. Likewise adjust accordingly the diet and workout based on 1kg loss.

I can do a summary right now. You are trying to say you have friends at Herbalife, and while you know that there are more efficient ways to lose weight without their crappy shakes, you have to remain neutral because you don't want to hurt their business, so you try to say something nice about their products.

Nope, I'd support anyone who's trying to do a business.
Not exactly. I may not support many business for personal reasons, but no reason for dissing them because willing buyer willing seller, unless it's a sham or a scam.

For this case, the results are measurable. The effort is genuine, no corners cut, no pushiness, no selling the sky. The outreach in terms of numbers are quite an achievement. Just that the value for money is not, but that's subjective.

If I can't get a 100 people off the fast route to diabetes and CHD, why'd I start counting beans and dissing my friends' business.

Well, it's not my first time doing a diet. As I did have a gym buddy past years, I did learn a little bit about planning own diet. Just that back in the days, I'm not exactly committed to doing it. XD
Also, I during my cheat day, I'd try to avoid any sweets such as cakes or cupcakes or ice-cream. Cuz if I'd taste it during cheat day, I might crave for more. Hahahaha. Thanks for the suggesting using air-fryer, I guess it is a good alternative, but I don't really have that at home. And can't really avoid food without oil. Malay dishes use lots of oil in the cooking. The best I can do is try to take it as minimal as possible for now I guess.


Yeah, I guess I should try substitute white rice with brown rice. Thanks for the suggestion. And I can consider drinking hot lemon water. Just that, do you always drink hot lemon water through out the day (meaning you prepare large amount of hot lemon water for the day) or do you just drink it in the morning. Did a bit of quick research, most article suggest drinking it during the morning.
As for avoiding rice during dinner, I might have to try it later on. For now, I'm worried that if I skip rice during dinner, I might crave some the next day (which is my veggies day).


I see. That's a great guide that I can easily follow. So basically I just need to keep track of my calorie intake everyday and compare it with my weight loss per week (in which I should aim for 1kg per week). That shouldn't be too hard. Thanks for the feedback, I really appreciate it.

So I guess, my diet plan is ok already. Need to be adjusted a little with a bit of tweak here and there, plus calorie count everyday. Thank you everyone for your input. I really appreciate it. You guys are awesome. Thanks.

If you want effective lost weight, night time is the most pantang rules to follow. i.e . Eat less carbohydrate food, eat more vege, fruits, protein source. Morning shall eat more as you need more energy to start a day. What i notice about people eat excess of rice not only gain weight; but having diabetes problem as well. If can't avoid; try your best to gradually reduce your night time rice consume until your stomach can adapt it. Alternately substitute with organic mihun. Get your stomach empty 3 hours before sleep. Ideally eat before 8pm. Good luck in weight lost. I use my own way and reduce 18kg in 1 year.

Cool. Oh my, Malay food....Who can resist rendang and nasi lemak?

Nowadays I try not to eat fried food at all, if I have craving, I just use my air fryer and cook my wurst. hehehe...

Wow how did you lose so much weight?

I lose 5 -/+ kg this year and still stucked at 70kg.

I never take rice, just pasta, vege, salmon, wurst, low fat cheese, etc..

Everyday exercise 30 min. Sweat drop till floor. A lot.Let's say that day i eat high calories food. Then i drink hot lemon water. Plus volume up exercise to 1 hr. Avoid eat processed food. Go shop order Teh C Kosong...Bali Kosong...Go out eat mee or mihun soup...Pan Mee etc...Sushi...less oil but nice food...Weekday stricter diet...weekend cheat day...

Wow! Well I exercised 1 hour, 3 to 4 times a week.

Umm, here our weather is currently winter, so makes you feel like sleeping all the time.

Or maybe my metabolic rate is low?

Sometimes I don't even have to try. Lol, we're done here. I can't be bothered replying anymore.

Can try indoor exercise using youtube. Consistency in exercise is important.

Well done.

Mind sharing your original BMI?

Do you look ripped and muscular now?

Do you have loose skin after drastic weight loss?

In 5 months time; from BMI 24 drop to BMI 20. Currently BMI 18.5 and stop lose weight as per my control.
Obvious loose skin around on thighs. Now on the progress doing firming. Now just maintain weight. Looks younger 10 years. Carry a back pack people thought i still schooling but in fact working for years. Hehe. All fashionable attire looks cool with S size.

This post has been edited by michellelimmy: Mar 22 2016, 09:57 PM

It's not about rice though. Try increasing mixed veg and boiled potatoes. While reducing the corresponding amounts of other foods. Would that work for you?

Yeah I eat a lot of vege but less potatoes. I'm worried about too much carbs.

Less red meat, NO oily food..unless on cheat day.

Carbs doesn't make you fat. In fact boiled potatoes are really helpful in weight loss diets, as they fill you up much faster and longer compared to meats.

You should instead be worried about carbs that come from more processed foods like breads, biscuits, pastries, cakes, etc. which not only perform poorly in filling you up, but are usually laced with plenty of added fats to make it taste better.

Bring in more measurability. For example, I can pin down 99% of what I eat in a day easily. I start off with a small pack of some silly non healthful wholegrain biscuit in the morning, purely because I'm too lazy to make anything and also it's pretty hectic.

Lunch, I have an adult salad by salad atelier. Mix of boiled potatos, a little spiral pasta, sweet potatoes, bell peppers, lettuce, broccoli, beetroot, edamame, chickpeas, chickpeas again (protein), avocado, brussel sprouts. Dressing can be anything I like, usually lemon avocado.

Dinner if eating out sharing for two, I order fried/steamed tofu with some minced meat, rice, and a big plate of mixed vegetables. If alone I order mixed veg (with extra veg) with minced meat (just a little) and rice.

An apple/orange/banana as dessert at night after dinner.

Beverages, plain green tea and water all day. Why waste my money on unworthy and unhealthy drinks, unless it's a cup of premium brewed cappuccino or wine or something.

I try to eat similar during the weekends, because health comes first. But I also feel comfortable gorging on ice cream, chocolate, and other worthy premium desserts or even going overboard on beer, because I know I'm covered for the rest of the week.

I don't really use the word 'alot' because that's not measurable. But I'm guessing here that my veg/plants consumption, while it most likely is not enough to meet standard physician/global guidelines, could already be higher than yours.

Keywords are increasing whole plant based foods, consistency, measurability, being specific, and satiety.

This post has been edited by ripplezone: Mar 25 2016, 12:19 PM