You can try a ketogenic diet if you want

However it may not be very feasible if you're living in Malaysia because carbohydrates like rice or noodles are still staple foods

This post has been edited by -kytz-: Apr 25 2015, 10:17 PM

Just eat the same amount of calories as your TDEE (google for TDEE calculator). TDEE is basically the energy your body uses in a day.

My TDEE is 2.6k calories. So i have to eat around 2,600 calories to maintain my weight

Weight loss is not only about exercising. It's 3 things:

Eat right (nutrition) + exercise (health) + sleep (enough rest)

Lol. Let me give you an example. 2 guys, both weigh at 78kg and have the same height

A is all fat. B is all muscles.

Who is overweight?

Stop looking at weight as a measure of being "overweight" or not. Use body fat as a target instead of weight.

How did you lump saturated fat and deep fried food together? No such relationship at all.

Correction:

To the both of you:

Saturated fats are not the devil. Saturated fats do not make you fat. Saturated fats do not necessarily raise cholestrol in your blood. High cholestrol do not necessarily increase risk of Cardiovascular diseases (CVD). It's all dogma based on bad science (mainly by Ancel Keys) which has been debunked time and time again for many decades now. It's a myth.

http://www.dietdoctor.com/?s=saturated+fat....x=0&submit.y=0
http://authoritynutrition.com/top-8-reason...saturated-fats/
http://theconversation.com/were-so-indoctr...e-science-34993
http://www.telegraph.co.uk/journalists/sar...rt-disease.html
http://www.examiner.com/article/saturated-...ning-time-cover


If you would like some readings, please read the books "New Atkins New you", "Cholestrol Clarity by Jimmy Moore", "The Big Fat Surprise" and many more books.

High calories? Do you even know what that means? Not trying to offend but the person you're replying to wants to lose belly fat and you're asking him to eat high calorie food?
Instead, you should restrict calories, that is go on a caloric deficit. That's the only way you can lose weight. Same goes to "bulking", you have to eat a surplus so that your body can grow.

I would equate junk food to highly processed foods, highly refined carbohydrates, excessive amounts of sugar and high amounts of preservatives and artificial sweeteners (the bad sweeteners as there are good ones).

This post has been edited by -kytz-: Jun 6 2015, 04:23 AM

Eating out is gonna be a headache to count calories for sure but you could probably get rough estimates by googling.

So yeah, cook your own food so that you have control what goes into your tummy

There are so many apps out there to keep track of calories, one of the best would probably be My fitness Pal!

P/S: if you're a huge sugar addict, it's best to keep that to a minimum as they take up huge loads of calories but yet doesn't even fill up your tummy. Thats why refined sugar is also called empty calories

Try to eat complex carbs like oats, whole grains instead of refined carbs like white bread/buns as they contain a lot more fibre which helps keep you full longer. Pastries or breads may also be high in margarine which are usually high in trans fat, which is not good.

Eat rice instead of noodles because of the fibre in rice.

But wait, you should cut down on carbs IMHO and eat more protein and healthy fats (yes those damn saturated fats in the meat) instead. Protein and fats are more filling.

Keep track of your calories. You said your TDEE is around 2k, I guess you don't do exercise? You can try a 200-300 caloric deficit, try less if you fail.

If you constantly feel that you're always hungry and always exceeding 2k, cut down on carbs and sugar (if you insist on carbs, eat more complex carbs), eat more protein and fats.

You can start going to the gym too, do those heavy lifting

Complex carbs? Read back my post.

As for protein, just eat meat, drink milk, or eggs (cheap source of protein and fats). For healthy fats would be fats from meat, eggs, milk, monounsaturated fats like Olive oil, butter, lard, heavy cream etc.

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

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.

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.

Actually, doing cardio like running/cycling doesn't help much actually. Usually around 200-300 calories which can be easily used up by drinking 2 cans of coke or something..

It's the diet that's the most important and the most sustainable in the long term.

Ask yourself, what made you overweight in the first place?

Ate a lot of food? Always feeling hungry? Always drinking sugary drinks/cakes/biscuits?

Once you know what made you gain weight, then it's easy to know what to do next. Minimize consuming them to the max until you have reached a point where you are not a slave to food. Been there done that so I know what I'm talking about

p/s: Forgot to mention the most basic formula. To lose weight = Eat less than your TDEE (google it). Basically eat less calories than what your body burns

This post has been edited by -kytz-: Sep 2 2015, 06:00 PM

Are you sure you are 135cm?

Are you willing to change to see a change in your weight?

Why not?

As with all diets, you have to find something that's sustainable for you yourself in the long run. No point losing a lot of weight within a short time by starving yourself or doing tons of cardio and then giving up after a few months, consequently, gaining all the weight back.

How can u lose weight by gaining muscle?

How to build muscles?

Most important is caloric surplus followed by consuming enough protein, working out and having adequate sleep/rest.

As for burning fat?

Caloric deficit. Eating enough protein as not to burn muscles instead of fat. Working out also helps to burn calories.

It's impossible for fats to convert into muscles.

No. Refer to slimey's reply.

One tissue cannot possibly convert to another.

Where did u hear of that actually because apparently this is a well known myth