1/ no true.However if you run or do any strenuous exercise before bedtime will make you hyperactive,hence your sleep time will be affected.

2/ yes,it's really that straight forward,however the type of calories do make a difference on your performance.

3/ If you intend to lose 1000cal a day,it would be advisable to loose 500cal from your diet and 500cal from exercise.
As a rule of thumb,cal intake should not be below 1000 cal.
To get a better idea of the amount of calories that you need a day to lose weight,check out the app Fitness Pal.Have fun

I use it regularly.
It has most of our local hawker food.You just need to know how to type in the key word.

Firstly you don't need to master them,just be aware of them will do.

If you cut down 500 cal per day,you will lose 1 lb per week.( so do the maths )

I don't see the relation between losing one's weight and being able to win a 15km race.
I suppose if you want to do well in running,so just practise your running.

To lose 5kg in a month is pretty drastic.It can be done but at the expense of what? you have to consider the consequences.

Assuming you need 2500cal/day base on your height and your lifestyle.
Cutting down between 1000-1500 cals is ok.But remember half or at least a third of that must be with exercise.
Like I say as long as you maintain you daily intake,after minus the cut in your food and from exercise is above 1000cal,than it's still healthy.

Aiya...for eg,type wan ton mee or beef noodle(dry or soup).
For nasi kandar,type white rice and add the dishes,eg drumstick or fried egg.

As for the portion,I suggest you get a digital weighing set than can weigh from 1gr to 1kg.
Than weigh the food that you normally eat and in MFP it will tell you the calories base on the number of grammes than you eat.
So when you eat out,you can estimate the portion visually(do not bring the scale with you everywhere you go hahaha)

I think you're getting too technical.

As Nike say,"Just Do It" and have fun.Rome isn't built in a day.
If you lose this 15km race,learn from it and kick ass the next time!

wow...impressive results

I think this is a matter of preference.
Drinking water thru out the day is a definite plus.
However having said that,cutting sugar in drinks depends on you own body's condition.eg like are you a diabetic?

for me i drink about 6 li a day spread thru out the whole day,That way you won't feel bloated.

I personally have cut out sugar from my drink for the last 10years or so.

You can't spot reduce fat in your body.
If you're experiencing fat lose and muscle mass increase with your present training schedule, stick with it.
Eventually your fat bulges will decrease.

if you wanted to lose weight bad enough,you'll find time for it.