low carbs & less sugar.

low carbs- no rice, no maggi, no flour-based food, no mee, no kuih, no karipap. (if you're hesitated, try to eat at only ONE HANDFUL of rice, and slowly cut down from there)
less sugar - no coke, no ice lemon tea, no cake, selective fruits(or eat moderately).

Skinless chicken, eggs, vegetables (salad no mayonnaises), watch out for sauces (see ingredients).

Never skips breakfast.

And if you cannot run, try to brisk walk, walk 5-6km a day. You can try to brisk walk in the morning 2 km, and at evening or night 2km. You will lose at least 1kg everyweek. Sounds promising? You should try.

Better workout in the morning as your body is at the best condition and you can focus more. You shall burn more calories too. Only eat after workout... lol)




All the best. Believe yourself, start slow, progress steadily and record your food daily.

+1

I've been doing 4x HIIT & other 3 days light workout.
(I feel my skin tighten & look refreshed too)

surprisingly, I lose 4kg in a week.

it was a mere experience.

I ate 1 apple, 1 sweet potato, protein shake for a week.

I've started to love how HIIT made me feel.
Seriously, I feel stronger tho I eat less.

Next week I will add more vege+chiken

but this meal plan only for temporary.

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

If I feel energetic, I click another video. still another 10mins.

I love the 45 seconds intensity,15 seconds rest.

it really challenge every part of your body. especially, when you do together with instructor

I'm adding more nutritious food each week.
right now, I set my mind like... fasting (puasa) mode.

since tomorrow going hiking, I will add more carbs into my meals today
So based on the quote, I shall focus on aerobics & form of resistance training.

ok go it. will feedback by next week.

thank youuuuuuuuuu for the reminder

hello senior.

can you suggest true HIIT workout video?
cus I just search around on youtube.

due to many forummers reminded me on my food consumption, so I have started to take real food (chicken, vegetables)
but still limiting my carbs intake as I try to lose some weight.