Indeed. That's why I am against extreme alteration of diet or using meal replacements for more than one meal, which is not sustainable in the long run. This will cause rebound in fat and weight, once you switch back to your non meal replacement or normal meals. The same way, skipping meals doesn't work either. I do use a high protein meal replacement shake for my breakfast as I find it difficult to get a high protein breakfast in the morning.

My lunch and dinner is well spaced, around four to five hours and I did manage to lose 3 inches without having to diet in less than 90 days. The goal is to have sustainable Fat loss, to burn fats and create lean muscles to increase the metabolic rate.

The other thing is, sugar craving is a key indicator and precursor to Insulin resistance.

I have managed to lose a total of 13 kg over 12 month period

Photos as per below, did so by choosing proper nutritious actual food (no meal replacements) and also some supplementation to help recover my metabolic health from issues with my fatty liver and severe gastritis

Before July 2016 - 86kg & waist 40 inches



After July 2017 - 74kg & waist 34 inches without extreme exercise



Current weight is now is 73kg and 33 inches as of this morning, I recently started adding in Tabata for 10 minutes into my daily workout regime.

The improvement in my lipid profile is as below:



This post has been edited by dayalan86: Aug 30 2017, 11:11 AM

Only Tabata and HIIT.

Yup true, and short term diet goals rarely work. Tried that before, I lose weight very fast and gain double the amount very fast as well. I am glad that I found the right platform which provided me the right knowledge on choosing nutritious food, learning how to supplement the missing stuff from my daily diet and of course moderate exercise; for sustainable weight loss.

Thanks!

I concur with you, its not about 80%Nutrition 20% exercise. What most supplement sales people do is that they talk about replacing wholesome food with their shakes (which constitutes to the nutrition).

In actual fact, Nutrition can be still derived from real food. We just need to choose and build our plate right, then use supplement as supplements to supplement the missing item from our actual solid real food and exercise of course.

The results will be sustainable, long term and ensures health from inside out, instead of the many short term fix by going on liquified diet or eating soups for the rest of our lives as promoted by some companies and its agents.

This post has been edited by dayalan86: Sep 15 2017, 02:15 PM

How long can you be on calorie deficit diet? If this is going to be your lifestyle, then its ok

Indeed and the right carb matters too; cutting of carbs completely is not good in the long run. Keto dieters will kill me for sure.

Track the food that you eat, eating processed or refined carb is worst than having actual carb (eg having white rice is better than having noodles or bread for instance)

Do read up on glycemic index of food, for better understanding. Totally removing carbs will not work well in the long run, where health is concerned.

That's why there's sustainable weight loss and not sustainable weight loss. Take your pick

You are on calorie deficit diet plan, rarely works in the long run as it ruins metabolism.

People need to understand that weight loss from fat loss is much more desirable than just pure weight loss. When you eat less calories, than your body needs; you lose weight but that also means your body will compensate by using up whatever reserves it has; which includes burning muscle for fuel.

There are some companies which say otherwise, one that starts with C and another is the H

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This post has been edited by dayalan86: Dec 18 2020, 09:40 AM

This is an impressive transformation. What did you do to achieve this result?

This post has been edited by dayalan86: Dec 18 2020, 09:43 AM