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Health The Weight Loss Thread v4, New year, new you :)
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ray9292
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 Aug 28 2015, 07:48 PM
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Getting Started
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Hi guys, I need help in my diet plan
I am 122kg 170cm. Yes I am over obese
I know what really cause me fat so I did reduce the intake of carbs and beverages. I also tried jogging for one hour but my leg will be pain at tomorrow morning,
Thus I decide to lose my weight through eating habits first before try to exercise. I wish to try atkins diet but I am not sure about what to eat because I do some research and found that completely cut down carbs intake is not good. Can anyone help me what I should eat?
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ray9292
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Dec 16 2015, 06:03 PM
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Getting Started
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Hi, i need some advice on my diet plan for losing weight.
For breakfast, due to I cant stand with the taste of oat,i wish to switch it with other food but i not sure which food can replace the oat.For lunch, usually i will eat mixed rice (1 meat, 2 vege). For dinner, currently only eat fruit like apple or orange. But easy to get hungry. Its there any way to get rid of it? For exercise, i choose jogging in place for 40 minutes everyday early morning after i wake up. Any more comment on my diet plan?
My Profile-
Age: 23
Weight: 122kg
Height: 170CM
TDEE: 2607 cal
BMI: 40+ (Obese)
Goal Weight: 75kg
Please help me all sifu T^T
Thank you so much.
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ray9292
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Dec 16 2015, 06:03 PM
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Getting Started
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-sorry accidentally entered more post-
This post has been edited by ray9292: Dec 16 2015, 06:04 PM
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ray9292
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Dec 17 2015, 09:06 AM
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Getting Started
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QUOTE(champlaos11 @ Dec 17 2015, 07:52 AM) I think you can try to swap your fruits to the morning. Try not to eat fruits at night because it contains sugar. And since you are jogging in the morning, so I would say it would be good to have your fruits after your jog. For dinner, try to eat vege and meat only. Salad plus lean meat. I think you need to do more than just jogging in the morning. Try to get into weight lifting as it burns more calories. And try to incorporate HIIT as well. All these will help to reduce your calories. At the end of the day, if you want to lose weight, just make sure you are in calories deficit. Hope this helps. Thanks for reply  Currently I m only doing jogging is because there is no gym open in my place. I did HIIT before but on the next day I can't barely stand. So I give up on HIIT. Do you have any suggestion on HIIT that suitable for obese like me ? |
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ray9292
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Dec 17 2015, 11:55 AM
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Getting Started
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QUOTE(Everdying @ Dec 17 2015, 11:42 AM) i think u shouldnt worry about HIIT or whatever, sure HIIT is more effective... but ur main aim is just to slowly reduce weight...ur in no hurry anyway. heard of the term "Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper"? anyway best way for HIIT at ur current weight is to use a stationery bike. then again, at ur weight, its best for u to first go consult a physician to see if ur heart can take it. Thanks for reply Actually I am quite hurry, Wish to see a visible result before cny. If follow what u said, breakfast eat food like brown rice plus meat and vege then lunch eat mixed rice (1 meat 2 vege) and dinner eat fruit and boiled egg plus milo is that ok? |
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ray9292
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Dec 17 2015, 12:51 PM
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Getting Started
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QUOTE(Everdying @ Dec 17 2015, 11:58 AM) u already did mention ur TDEE of 2600+ calories...so u should also know how many calories all that are and if its in a calorie deficit or not. Ok, thanks for ur suggestion |
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ray9292
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Dec 17 2015, 01:24 PM
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Getting Started
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QUOTE(champlaos11 @ Dec 17 2015, 01:11 PM) Again, if you want the best result, please please avoid sugar during night time. Fruit has sugar and milo has even more sugar. I understand after taking those fruits and milo, you might be still in calorie deficit. But as I said, if you want the best result, no sugar during night time especially milo. I would even suggest totally cut out milo from your diet. Only drink plain water and tea (without sugar or cream of course). Also may I suggest you walk around more during working and take stairs instead of lift. It will help greatly. Thanks again for ur advice. I will avoid milo and fruit at night. I will try eat vege + meat + green tea for my dinner. How much the portions i can have for my dinner? Because of my working time, most of the time i reach home at 8 something, most probably having my dinner at 8.30 or sometime even late. |
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ray9292
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Dec 17 2015, 02:13 PM
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Getting Started
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QUOTE(champlaos11 @ Dec 17 2015, 01:53 PM) Hmm I would suggest you prepare your food the day before. Then bring to office to eat before you left work? i did plan to do so but i worried that food will be not fresh anymore for keeping too long time in lunch box. >< |
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ray9292
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Dec 17 2015, 02:16 PM
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Getting Started
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QUOTE(locco81 @ Dec 17 2015, 01:54 PM) 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  Wow, thats a lot BMI u decrease. Congratulations and thanks for your support By the way, are u taking Atkins/Ketosis Diet? |
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ray9292
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Dec 17 2015, 02:19 PM
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Getting Started
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QUOTE(champlaos11 @ Dec 17 2015, 02:17 PM) No need to worry about that. A lot of people prepare their food the day before or some even prepare for one week. Good luck in your weight loss! And most importantly, do not give up. Really? OK, thank you so much for ur helps and support |
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ray9292
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Dec 17 2015, 04:35 PM
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Getting Started
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QUOTE(locco81 @ Dec 17 2015, 03:35 PM) 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 Can u talk more about paleo diet? U jog 10km every weekend? thats a lot O.O |
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ray9292
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Dec 18 2015, 04:25 PM
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Getting Started
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QUOTE(tedisgodlike @ Dec 17 2015, 05:24 PM) Sir can you pm me ur meal plan? Appreciate it I wan too pls |
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ray9292
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Jan 30 2016, 07:38 AM
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Getting Started
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QUOTE(New Klang @ Jan 28 2016, 11:18 AM) Highly ambitious weight goal. Let's start by reducing 5kg in 3 months and progress with the same decrements. Your diet is too small and you will breakdown in few weeks. You may want to try walking in the morning and some simple strength workouts in the evening. Thanks for your advice Do u have any suggestion on other types of diet? |
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