Hi all,

Nice to see everyone is working hard to battle the bulge! Would love to share my weight loss journey:-

Initial Weight:- 154 kg
Height:- 194 cm
Current Weight:- 138 kg
Target weight:- 110 KG

Time lapsed:- 3 months
Target full duration:- 9 months

Work out and diet routine are as follow:-

1st month:-

- Exercise basic training 3 times a week at least 30 min a session (basic include squats, sit up, forward lunge, bicycle kick etc.)

- Slightly reduce food in take but eating the same kind of food I had previously (no reduced carb etc.)

2nd month:-

- Exercise 3 times a week split into 3 different session,

Basic Training- 45 minutes
Strength Training- 45 minutes
Walking - 6 KM around 90 minutes

Additionally, I opted to walk during office lunch hours for 25 minutes leisurely as well.

- Food intake track using myfitnesspal app. Calories intake reduced by 750 calories a day, reduced carb, sugar and salt intake (cut rice to 2 times a week, 1-2 sugary drink only per week etc.)

3rd month:-

- Exercise 4 times a week split into 4 different session,

Basic Training Core- 1 hour
Strength Training Arm- 1 hour
Gym training mix cardio/strength (arm and leg this time):- 1 hour
Walking - 7 KM around 100+ minutes

Additionally, I opted to walk during office lunch hours for 25 minutes leisurely as well.

- Food intake track using myfitnesspal app. Calories intake reduced by 1000 calories a day, reduced carb, sugar and salt intake (cut rice to 2 times a week, 1-2 sugary drink only per week etc.)

All in all my weight loss per week now has remained stable at around 1.5kg-2kg per week. This of course will drop over time so to keep with momentum need to increase the exercise duration or intensity.

Also to note diet is the key in losing weight however to reduce fat strength training is the way to go. Best to mix the exercise at least 60% strength and 40% cardio for guys. Gals around 70% cardio 30% strength. Total exercise time should try to hit around 240 minute-300 minutes per week. Gradually increase the intensity as you keep up with the exercise duration.

You can reduce your exercise time to around 150-180 minutes per week if you are just looking to maintain. In terms of calories intake, once reach your target weight, should check what is your basal metabolic rate online and use that as a yard stick and see how much calories you can eat per day without gaining weight. probably try to increase 100-200 calories of food per week and see if you start to gain weight and adjust from there.

I am only 1/3 of my journey and still going strong. It helps if you have a partner who you can compete or monitor against. As for me, my fiance is in the journey with me. Of course we are off different weight and target so we compete based on % and remind each other on our food in take.

Doing all the above, you can still have some sweets, chocolate, and whatever you want. Just be mindful of the portion and try to stick to your allowed calories even on your cheat days!

Sorry for being long winded just wanted to share a bit of my experience. Still a long way to go!

Will update end of april of my results.

Cheers.