it's all depends on your TDEE, no matter how high or low carbs and protein u consume, if it's surpass your TDEE u still will gain weight

because you are starving your body from carbs. that's why it's slow. the moment you take carbs again, your body retains the carbs and you'll be back to your original weight. it also means that your metabolic rate isn't fast enough. you need to boost it. losing 500g/week is healthy considering you'll be losing close to 2kg a month. if u want it to be faster, you need to exercise. jump rope is a good way to boost.

still strongly suggest you cut half your meal portions. i lost 6kg that way previously. sleep more. cut down sugar. I love coffee 3-in-1 so that was the hardest. so instead of having 2 cups a day. i cut in down to once a day and then finally into 3 cups a week. even substitute with manually making 2-in-1 minus the excess sugar. if i had exercise along with that diet plan i'm sure i could have lose up to 10kg but work got in the way. all this and i still got to eat my favourite nasi lemak, kfc, mcd. i just cut all portion into half.

btw, veges are just fibre which does close to nothing for your weight loss except for easy toilet business. the idea that weight loss programs want you to take veges is just to fill up your stomach instead of carbs. protein can be considered as a substitute for carbs and also for muscle building. take more eggs cause those are pretty filling.

you dont have to totally cut your carbs. just keep count of your calorie intake and substitute your food. for example, dont take rice. take brown rice but in smaller portion than the white rice. often the perpetrator of weight gain is not the food itself, but the amount and quality. dont deprive your body of good nutrients.

guys, i hv been taking meal replacement and push myself to gym for a week d. doing cardio and weight lifting. and i hv a problem when im lifting weight, my ear will get clogged or like there's water inside it those kinda feeling. it only occur when im getting quite tired, i hv make sure to drink enough water throughout the workout d. it usually last for around 20 minutes or so.

anyone experience this before and should i b worry?

Vertigo imbalance.

How old are you?

26 this year, is this similar to when feeling imbalance or spinning when sitting? coz i sometimes feel lik im spinning n gonna fall when im sitting

You workout in hot weather at high intensity and little rest in between sets? Lessen your workout.

i hv 1-2min rest between sets n inside gym

hello every one,

Um i am facing problem, like i have been trying to lose weight , i do exercise and job 5 times a day and eat normal food not too much oily but the weight is stable and i still want to lose like 3 to 5 kg.. whats the best should i do to achieve this goal, any help?

Just maintain what you're doing and eat less food. Take less rice, take less kuah (especially kuah), take less teh tarik. Just less of everything, except protein. Try to maintain the amount of protein you eat. It will come off eventually.

But the best way is still tracking your macros and calories. Calculate your TDEE, eat 250-500 kcal below that number.

oh rice, its kind of hard to take less rice,, but i will try as i have to achieve the goal and any workout tips like if i should increase intensity or time period ?

Man, I can't really give any specific advice or tips like intensity or time period without some additional information about your stats, workout program, lifestyle, diet, etc. The only advice I can give is a general one which is to eat less to lose fat and exercise to maintain/improve strength, fitness and health.

Thanks for the help brother.

hello,

i am trying to lose weight as well and what i have learned that counting the calories is most important, you can download any free app from the play store and start walking for 5 - 10 minutes and then increase the time period after a week or two, but try to consult your doctor first.

thanks

Hey, I just remembered an article I read recently on how to reduce calories in rice. Give it a try. You can eat the same amount of rice but cut down the calories by up to 50% by simply refrigerating it overnight before eating.

for this weight loss thread, i'm trying out my new program (havent tested)
so far i'm at week 2 out of week 12.
the program involve less long duration steady state cardio and alot of powerlifting for strength and muscle development.
diet mainly base on strict macro tracking.

can find out more at https://www.instagram.com/jeckshen_ha/

This post has been edited by knuckles04: Mar 30 2017, 11:42 AM

Male, 23-25 , 174cm , 70kg.
Currently hitting to gym 2~3 times a week for chest and arm and also cardio run for a month (previously i was 73-75 kg ). However, i still feel my tummy with fats. So i not sure am i doing it right ? below is my daily intake

Breakfast
-----------
- 2 half boiled eggs with Nasi lemak (small package) / fried Roti egg (scrap the egg and dip roti to fried with)
- Black coffee (no sugar)

Before Lunch
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- blended mixed fruit juice

Lunch
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- Grilled black pepper chicken chop / mixed rice with drumstick and vege and eggs

Dinner
----------
- less rice with grandmom cooks

Should i stop taking any coffee? heard there is pro and con by intaking coffee
I hope to reduce my weight to 63-65kg with flat tummy, So i can do my marathon on this coming May event

This post has been edited by Lifeblurboi: Apr 5 2017, 03:36 PM

How much calorie are u taking each day?

I never track my calorie intake

There, u solve yr question.

Trying to go from 108 to 80 and did not track calorie intake in the beginning
Do light jog everyday
After 1 month only lose 1kg

Now, tracking calorie.
Realised how much calorie i consumed without noticing
Even from healthy options.
Manage to lose 1kg in 1 week so far