Hi, I want to share my journey is losing weight and at the same time want to get some recommendation too.

Summary of my journey:
- Was 100kg back in 2016 (when I was 17)
- Spent 3-6 months of running, massive lose weight until 80kg
- Been in the range of 80-90kg during 2017-2019, I on and off got weightlifting and running.
- begin serious training & meal management since July 2020 (85kg)
- currently November 2020 achieve 75kg

What I did for July - Nov 2020:
1. Bit by bit practice Keto diet (close to zero carb, high fiber (vege + fruit), high protein, moderate fat) & Intermittent Fasting. A mixture, but not a strict one.
2. Run for 5-10km everyday. Some days more than 10km.
Alternative: Whenever I injured my leg, i replace my daily run with HIIT for 1 hour. Do 2 groups of HIIT. Go youtube or download apps like FitOn that provide 30mins HIIT. Follow it through! It really help alot.


3. Drink a lot of water (more than 5L per day)
4. Low sugar intake (close to zero)
5. Always have low cholesterol meals (no fast food, no oily meal, low sodium intake)
6. Sleep early by 12am and have 7-8hours sleep everyday
7. Aim to achieve calorie deficit everyday. My required calorie is 2500 cal per day, I aim to eat 1500-1800 calorie per day.

My usual meal menu:
1) Breakfast: coffee + few biscuits (on and off I skip breakfast too)
2) Lunch:
- if go to school/work, i usually eat zapfan without rice (combination of egg + vege + meat)
- if i at home, I usually skip lunch
3) Dinner: yogurt fruit smoothie (basically any fruit blend with greek yogurt and fresh milk)

On and off (1-2 day per week), i will eat some good food if my family or friend invite me to eat with them. Like mala noodles. But keep in mind, don't overindulge yourself when eat good food. Still try to achieve calorie deficit when you are indulging yourself.

Above are what I've done.
Strongly encourage anyone who want to try my method bit by bit. It is difficult to straightaway do so.

My aim is to achieve 68kg and still practicing what I've done, but currently been in plateau at 75kg for 1-2 week. At least I maintain, but I wish to breakthrough.

If anyone know how to breakthrough, do let me know

Hope what I've shared can help you.
Keep losing weight together!
You can become the change you want to see in yourself!