1. Eat 5 times a day - small meals.  I eat 2-3 times a day
2. Eat less animal fats and vege oils. Replace them with Olive Oil.--------> Calories are still calories
3. At least exercise 45 minutes a day. - Best is intensive cardio+strength---------> Depends
4. Sleep at least 8 hrs a day to restore your energy and recovery
5. Take protein shakes in one of the meals. ---------> Protein is protein.
6. If you want to loose weight fast. Wake up early and exercise instead in the afternoon or after work. --------> Sigh
7. Try not to eat rice after 1pm. -----------> I eat 4-5 plates of rice before sleep. I have abs. I must be a magician.
8. Try to reduce starchy foods and reduce use of sugar. ----------> Balance in life. Never avoid shit which gives you joy but consume in moderation
9. Never give up and try your best.
10. Never listen to the Naysayers.

Try all those and you will loose weight slowly. Cheers.

Just wanna try this...
YACON HEALTH BENEFIT

Rich In Calcium
Better Magnesium
Fast Burning OF Calories
Guaranteed Weight Loss
Lower Cholesterol Level
Contains High Fiber
Control And Reduce Sugar Levels
Strengthen One’s Bone Density
High Energy Levels
Improves Metabolism Rate
Re-Conditioning The Body
Improved Digestive System
Strong Immune System

If you'd like to continue on it, I can refer you to good and responsible Herbalife coaches that I personally know, just PM me.

If you don't want to continue on it, refer to precisionnutrition blog on how to redefine your eating habits.

In terms of product? There are much better quality and value for money products out there.

But it's not solely about product, it's the coaching support that comes with it.

Note: I don't sell anything.

There are much better quality and value for money products out there.

I not here to talk bad about the Herbalife product.No doubt Herbalife marketing seems powerful. Even car with promo on herbalife saw them passing by. However, i do personally try before the product. Aim for weight loss but not a good result yield from Herbalife. End up no weight loss after trying few months and herbalife is costly. Still back to the most natural way by identify rootcause if overweight, consulting nutritionist is the most correct way for weight loss. Of course, plus discipline to lost weight.

Because they're trying to make a living. Same people like us who have babies and bills to pay for.

Similarly to a bank loan, some loan officers know their bank's loan product sucks compared to other banks, they admit it, but try to make it up to you with excellent service and consultancy. If the savings from other banks aren't an issue for me and this one ain't too shabby, I'd personally want to go for these guys.

In short, it's the brand that they are aligned with and get a payout from, due to the commission structure etc. I've asked them before, hey now that you've reached a critical mass in customers, why not use your own better, lower cost, self-branded protein? Sounds easy for spectators on the side, but in terms of business and finances, earnings stream, commissions structure, referral system (departing from the original structure), it would be a nightmare.

That aside, I have seen them (personal ones I know, say team of 5-10 coaches), successfully helping many lose weight (say approx 100-200 successful cases). Their customers are not too worried about the cost, these are the guys that loath stepping into the gym. They provide friendly support and organise fun bodyweight exercises, nature outings, bring in professional coaches, etc. at the same time using Herbalife products as a meal replacement (which by your BB standards is of course sucky), and guidance on how to change your eating habits and food choices.

Don't get me wrong, I'd be the first to criticise any Herbalife promoter who sells air and wonders, that's cheating and unethical. I'm neutral and even supportive of the particular team I personally know of.

Realistically in a business, I'd understand if they stop short of killing their own business. It would be up to their clients to do so. At least they don't hound, don't promise the moon, and truly invest their time into helping their clients achieve a healthier lifestyle and body weight, not just making a quick buck.

I can imagine their satisfied clients having a herbalife meal replacement once or twice a day, eat less junk, more veg and fruits, while still enjoying iifym by eating Malaysian food like curry laksa and hokkien mee from time to time. Combined with the gourmet fruit/nuts/veg shakes (of course with herbalife protein as a base, though I've tasted them, they're worthy of my money) that they have at the coaching site or learnt to do at home after guidance from the coaches. Combine that with free weekly bodyweight group exercise sessions that are tailor-made to be fun, as well as nature outings.

Gotta give them credit for it. If they didn't make things taste good, didn't make the activities exciting, didn't give people decent results - so many factors too look into - the business would have failed by now with dwindling turn up rate.

Of course if you wanna be OCD and measure the value for money and what you can do yourself for free at home, it's far from optimal. But hey, they're transforming fatsos with high cholesterol into lean machines, sometimes with six packs. I'd praise them for it.

Just that the value for money is not, but that's subjective.

did any1 tried this? any feedback?

http://www.45-kilo.com/malaysia/index.html

lol... as always.. exercise and diet is the top solution..

Lol keto dieters? Im on keto right now and my carbs are at 40g yet im still lifting dem heavy weights.

Carbs don't make you fat
Fats don't make you fat.

This post deserves a huge bump.
leah235, like what alien9 cautioned, be prepared for the rebound.
Source; Been there, done that.

normally I just youtube & do those 10-15mins HIIT (any random videos).

any effective way to lose double chin?
i am 68kg,173cm and gym regularly + 5km running once a week but the fat at my neck still there

food wise, 2 or 3 meals per day (depending on my work shift) with less junk foods

All dinners are imperative, however breakfast is the thing that causes you begin your day in good shape, the best, heartiest breakfasts are ones that will top you off, keep you fulfilled, and fight off longings later in the day...

Should I start Less to no rice?