well u can still lose weight eating white rice, u just need exercise.
diabetes...i guess brown rice is as good as it gets...my father-in-law also takes some kinda brown rice.

For me, i take quinoa, black rice, millet, buckwheat, rolled oats.

Try not to sit for long periods of time. Frequently get up and walk.
Use the stairs instead of the lift.
Don't eat a heavy meal before going to bed.

Which diet below is best to lose weight in a sustainable and healthy way?

1) Low Carb, High Fat/ Atkins



2) Paleo



3) Low Fat, High Carb



4) Semi Vegetarian/Blue Zone diet


5) Vegetarian
6) Vegan



This post has been edited by Le Don: May 11 2016, 04:09 PM

In the context of diet and weight loss, whichever that you can adhere to easily trumps all.

This is usually a flexitarian / IIFYM - with both having a good dose of plants.

However if you based on the sole factor of ideal nutrition, plant-based/vegan is likely to trump all.

any idea to make my body fat be normal?

going to gym doing cardio and some light exercise.
and i didnt really diet properly.

60% diet, 40% exercise. If you dont check what you eat, even with some cardio, fat hardly gonna decrease. Calorie out > calorie in. So mind your calorie intakes. And do add resistance training, not cardio. More muscles = more afterburn.

Good idea. After awhile, I've realized too that I was doing alot of cardio instead of weight training. Now I'm doing less cardio, more weight and resistance training.

same like me. always go gym do 3km jog.
maybe need to focus on muscles.

if ur doing cardio, and not losing weight.
then ur either not doing enough cardio / not intense enough / still eating too much.

hi all, need advice on maintaining weight. Started going to gym since 2nd week of Jan and my weight has decreased from 67.2kg to 60.3 kg as of this writing.

Gym session is an hour and three times a week at the very least (sometimes 4 if i'm very free). During gym, I have been doing 15-18 minutes cardio (standard HIIT) on treadmill before doing some lifting/weights. Other than this, i attended Body combat classes esp in the first 3-4 months consistently. In terms of food intake, its economic rice most of the time with meat (chicken whenever possible), Greens and my rice portion only a fistful in quantity (or even less sometimes).

I have yet to check my body fat percentage but my weight has definitely decrease but I'm starting to feel a bit worry if i'm losing weight in a healthy way

thanks

I see no problem with your exercises. What about breakfast/dinner? Do you take all of them?

Never like jogging. hehe...

I just run on my threadmill.

Yup, my breakfast is totally not heavy at all - oatmeal breads (2 pieces with jam spreads) + instant white coffee

I think breakfast is the only time of the day where i consume sugar - i'm not the sweet tooth type who really craves sweet stuff like candies/ice cream etc - closest sugary stuff i've had is only 100 plus and thats it

Dinner is more or less same as lunch - home cooked rice with dishes (even my rice portion is little). i do have some form of comfort food (mall food/restaurant though no McDonalds at all) but its like only once or twice max during weekend when going but even so i also took care not to order large portion or seconds

This post has been edited by Wira Hikari: May 16 2016, 10:13 PM

At the beginning the weight lost was fast. Now, it's a bit stagnant. But so far almost reaching my goal.

I'll do 1hr dancing, aerobics, zumba, whatever cardio I can think of 3 - 4 times a week..

followed by weight training 3 - 4 times a week.

Eating less fat, carbs, more protein..Sometimes I'll fast for 3 - 6 hours.

That's great considering you are not skipping meals, which is a very unhealthy way of losing fat.
Sugar is ok, you need to replenish glucose level after those HIITs.
Cheat meals (fast foods) is ok too once or twice a month.

So far your way of losing fat is considered healthy.

Btw check your BMI stats to see if the weight you are currently on is normal or not.

Can it be judged based on my current weight with my height (167 - 168 cm) according to the BMI chart or i really have to check it all on the machine?

Also, will my current weight maintains if I cut down/remove my cardio and fully focus on weights/liftings to tone my muscles now that I have drop a significant amount of weight?

Thanks again

This post has been edited by Wira Hikari: May 16 2016, 10:36 PM

You can check based on the tables online. Actually weights is not an important issue. You can get toned and gain weight or you can get fat and gain weight.If you plan to fully focus on weight lifting, you need to eat more with a calorie surplus for muscle to recover and grow.

I would consider weight lifting to go with some cardio if you plan to maintain weight and tone your body.

i used to jog around titiwangsa.
now go gym and do thmill.
but still, maybe need focus on muscle part.


This post has been edited by UntilUComeBack: May 16 2016, 11:45 PM

No wonder so hard for me to get rid of the last 2 kg coz been doing more cardio than rt.