Mine is about 2000 cals based on the calculation in the link given. I would need to consume about 15% lesser - 1700 cals a day or maybe lesser...any good diet plan for that?

I know avoid fried food, avoid a lot of rice, avoid nasi lemak, avoid oily food. So I tried to come out with my own diet plan...can you guys give some opinion?

Breakfast - Was thinking oat but I don't like oat so change to something butter roti?

Lunch - Nasi campur with less rice or hakka mee or porridge or mee kari?

Dinner - This is the part I am having problem. I eat heavy for dinner (Fried rice, fried kuay teow, big portion of mee soup and etc) And I usually eat with my housemates outside. Any good food when eating outside?

Yea I understand that concept but I am not good at calculating calories and most of the time I do not even know how much calories in the food. I am looking a diet plan so that I can follow and without calculating much. With that diet plan, I can adjust a bit here and there.

Do you guys exercise for 30 minutes to 1 hour in a hot temperature of approx 34 celcius?

Search on the internet shows that it can cause heatstroke...or at least dizziness.

But how do those people from India or Africa (hotter than Malaysia) exercise?