I've been trying to lose weight for the last month. Only lost about 2-3kg. I would say I am 20kg overweight.

All I've done so far is replace my rice and carbs with vegetables, but of equal volume unless im counting wrongly . Sitting at a desk 9-5.

Estimate calorie intake 1600kcal. (Usually I eat 3k)

Any suggestions?

Is exercise the main thing that I'm lacking  (did 5 push ups = sore)

Or is there something else in my diet that I'm doing wrong? In particular, I still eat ALOT but it's mostly vege

I was 135kg 6 months ago, now 115 kg with a lot more muscles. Height is 6 feet. What i did was:

1) Half my rice. I just can't get rid of my rice, just love it too much.
2) No sugar, only occasional chocolate.
3) Loads of protein. Huge chicken eater.
4) Exercise twice a day, total of at least one hour a day. Wake up immediately go jogging or elliptical machine. Get back from work, do calisthenics and weight lifting.
5) Instead of driving, i walk 5km everyday to and fro the train station. Well my fitbit says i regularly walk more than 8km a day.
6) Resist getting a girlfriend. Although losing weight has caught the attention of many many girls, I decided it would divert my attention away from my weight loss. Until I become less than 100kg, I won't get into a relationship.

I have to admit my dieting is not as impressive as others as I do still eat junk. But I'm not looking to get that cut look anyways, prefer the strongman or rugby player look. Gonna start replacing the calisthenics with gym after raya.

Thanks. It looks like useful advice.

I was 135kg 6 months ago, now 115 kg with a lot more muscles. Height is 6 feet. What i did was:

1) Half my rice. I just can't get rid of my rice, just love it too much.
2) No sugar, only occasional chocolate.
3) Loads of protein. Huge chicken eater.
4) Exercise twice a day, total of at least one hour a day. Wake up immediately go jogging or elliptical machine. Get back from work, do calisthenics and weight lifting.
5) Instead of driving, i walk 5km everyday to and fro the train station. Well my fitbit says i regularly walk more than 8km a day.
6) Resist getting a girlfriend. Although losing weight has caught the attention of many many girls, I decided it would divert my attention away from my weight loss. Until I become less than 100kg, I won't get into a relationship.

I have to admit my dieting is not as impressive as others as I do still eat junk. But I'm not looking to get that cut look anyways, prefer the strongman or rugby player look. Gonna start replacing the calisthenics with gym after raya.

Perhaps you can try what bos. cuci bos. said.

Eliminate rice. You might lose more weight.

Workout twice a day means you did not push till drop.

You resist women? I won't.

In terms of food - if that works for ya, stick with it. I don't agree on strict diets because that can easily yo-yo. When it rebound, that's when things go very wrong.

Find a GF who enjoys exercise as much as you la, then she can be your workout buddy you don't have to stay away from women or worried that it will divert your attention. In fact, you can be each other's motivation.
Amitabha.

Is it safe or beneficial to eat chicken and eggs cold after overnight (up to max. 3 nights) storage in refrigerator? I'd like to prep meals but there is no microwave in my office. There is a fridge though.
Typically I make 2 handful of green (usually romaine, butterhead), 2 hard boiled eggs, a palm sized chicken breast (grilled in oven with a dash of olive oil + spices), some cherry tomato or tomato slices, and half a lime/lemon to be squeezed or apple cider vinegar to taste.
I have been doing it, and eating cold for a while...and recently it got rather bland. I have been alternating the lunch with simple overnight oats, typically 5 spoon of rolled oat + 1 banana + crushed almond + fresh milk/yogurt.
As you can see, everything is to be served cold...any suggestion besides getting a microwave?

hey guys... so i've been following this diet where i eat 200-300 kcal above my TDEE besides working hard at the gym. for the past few weeks i've been losing some body fat tho which i'm absolutely thrilled about even though i'm technically bulking. i guess it's body recomposition since i'm fairly new at the gym. i can already see some outline of my six packs especially at the top part of my abs. but i still have some significant fat on my love handles. should i lower my calorie intake? or should i just follow through with my current diet? i heard that the love handles are the hardest fat to get rid of. seriously if i finally get rid of my love handles i'd be the happiest person in the world.

hey guys... so i've been following this diet where i eat 200-300 kcal above my TDEE besides working hard at the gym. for the past few weeks i've been losing some body fat tho which i'm absolutely thrilled about even though i'm technically bulking. i guess it's body recomposition since i'm fairly new at the gym. i can already see some outline of my six packs especially at the top part of my abs. but i still have some significant fat on my love handles. should i lower my calorie intake? or should i just follow through with my current diet? i heard that the love handles are the hardest fat to get rid of. seriously if i finally get rid of my love handles i'd be the happiest person in the world.

Guys, anyone know what is the best supplement to lose weight?

In my experience there are 3.

1) Eat
2) Train
3) Sleep

Dont want those? There are always magic fat burners out there which burn a hole in your wallet.

To be honest, I am kind of desperate now, I am currently eating a no carb diet, exercising everyday and sleeping 7 hours a day. I'm just thinking if there are any more ways for me to speed things up

To be honest, I am kind of desperate now, I am currently eating a no carb diet, exercising everyday and sleeping 7 hours a day. I'm just thinking if there are any more ways for me to speed things up

How much calorie are you eating a day and what is your TDEE?

What do you eat all the time? Do you keep a Food Diary?

When you talk about exercise, what are the activities you are into? Jogging? How many Minutes per KM? What are the time you spent doing the exercise?

To speed things up, simply eat lesser CALORIES (Not Carbs) and you will see the result.

I am currently using the app MyFitnessPal to count my calories and I am eating around 2,000... But trying to cut even more, TDEE I think around 2,300? I calculate online but not sure isit accurate lol, I am a total newbie in this.
Current food diary is with the app MyFitnessPal.

Currently I am slowly getting into it, just 40-60mins on the threadmill and some other minor exercises for now as a start. But going to join some gym soon.

How is your progress so far?