For me just reduce (or better stop) intake of sugary drinks and highly processed food, eat moderately... food portion size is the key to weight loss,

Currently I'm on high protein, moderate fat and low carb diet since june 2014.

Started 90kg (obese) and now 61kg (normal BMI)

Ray, when eating out always ask for plain water, no juice, no lemon tea etc... this will help to reduce your sugar intake in long run... and believe me sugar is the main culprit for obesity, I was an obese myself... BMI was 34.7 now at 23 almost one year now, I consume less sugar and eat high fat and protein diet... red meat, eggs, milk and don't forget vegs... best of luck

I'm following the Paleo Diet

and also jogging for 10km every weekend...this is to improve my stamina and strength not mainly for weight loss, but it helps me to curb my appetite

Just to share my experience losing weight

I was 91kg back in 2014... about 1 year later manage to lose 30kg

nowadays still maintaining my weight at 62kg

Good diet is key to this, I chose low carb high protein/fat diet since this started.

Feel full for longer so less eating

Added to this is exercise mostly cardio... jogging, running and jump rope, twice a week morning before breakfast.

Good luck to all

when I started running it took about 15 minutes to finish 1km

now it takes about 6 minutes to finish the same distance.

My workout routine starting with jumping rope for 1 hour and another 1 hour jogging and running every saturday and sunday morning

This post has been edited by locco81: Aug 17 2017, 03:10 PM