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Health The Weight Loss Thread v4, New year, new you :)

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SUStrumpkampung
post Mar 4 2021, 09:39 AM

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QUOTE(doremon @ Aug 18 2020, 04:53 AM)
Combine with Keto diet is a big yes (Half vege, quarter protein & quarter good fats).

Also time to look into OMAD as part of your new norm. Limit your eating time window say 15 to 30 minutes.

During fasting state do plain water only. Limit daily max 800ml or drink when ure thirsty only. If ure strong enough do Dry Fasting say 24 to 48 hours.

That's what i did and consistently down from 84kg to 62kg in 5 months without any single exercise.

Imagine if exercise  tongue.gif

Good luck.
*
can share what food you prepare?

i am 70kg now , 172cm and problem is stomach.big....over 40 yrs old now sad.gif


sometimes do jogging slow pace 4-5km(50 mins) 2-3 times a week. or staircase walking (20 floors up - 3 times and down - 3 times )
food normal

breakfast : COFFEE wt milk n sugar

bread with butter n jam -2 slices or roti canai x2 with dhal or wan tan mee or dim sim or oats

lunch: rice with chicken + 1 vege or rice with sambal egg 6+ vege. *** always eat spicy type with curry

dinner: any mee from food stalls. / or naan with chicken or fried mee





now much reduction in stomach

so i need to start to fast?
SUStrumpkampung
post Mar 4 2021, 11:22 AM

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QUOTE(sweet_pez @ Mar 4 2021, 11:13 AM)
70kg is alright cool2.gif but still depends on your body fat %.

Generally you're taking quite alot of oily food. You're likely to have exceeded the necessary calories intake per day, thus contributing to the extra weight.

First you need to understand Calories in vs Calories out.

Simple layman example: you only need 2,000 calories maintenance in a day and you have been eating 3,000 calories; that's 1,000 excess in calories per day. So say, you do light jogging and burns off 300 calories. You're still in excess of 700 calories. What about the days you don't do your cardio/ exercise? You don't even burn that 300 calories off.

Cumulative of these excess calories results in the extra pounds that we don't need.

So if you understood the above concept, then you'll know wherein lies the main issue - food. We eat 3 meals a day, and honestly we don't need to eat a lot to maintain our body functioning and doing the usual sedentary work/ lifestyle.

Need a lot of determination and discipline to go cold turkey and it could result in the crash of diet. So make adjustments bit by bit because you're moving towards a healthier lifestyle.

For breakfast - if you're not able or unwilling (yet) to remove roti canai from your meal, i'll suggest as a start, at least cut down half and complement with something and reduce frequency of intake.

Example, lets say
You eat roti canai x 2pcs as breakfast, 3x a week

What you can change in this case:

1pc of roti canai (with less curry/ dhal as it's also calories) @ 1x a week ---> this may not be enough; so you can add on 2 boiled eggs to your breakfast (mamak usually have them)

From 2pcs of bread + jam ---> you can change to 1pc of bread/ toast with 2 eggs, or 1pc of bread + greek yoghurt, or 1pc of bread + muesli with milk etc

So the intention here is to:
- reduce intake of oily/ unhealthy food
- replace partially with healthier options

Lunch
Your lunch is OK - less rice, more vege, protein (chicken, fish etc - try non fried ones, or lightly grilled, pan friend etc), reduce sambal (try to limit within say, a teaspoon if you must take)

Dinner
Try to eat cleaner. If you can, cut down on your mee. Rice, meehoon, mee, kuay teow etc are all carbs... reduce the intake of these refined carbs. Like i said, if you "can't" change, then make small adjustments by eating only 1/2 portion of carbs with lots of vege and some protein.

Some healthier options of carbs & protein
- Oats
- Sweet potatoes
- Banana
- Quinoa
- Beans & legumes
- Dairy like eggs, milk
- Nuts
- Greek yogurt
- Soy (like soy bean, tofu etc)
- Fish, chicken (lean cut)
and of course, your leafy greens

Drinks
Lastly, if you're taking sweet drinks (syrup, barley, coke, milo or whatever) with your meal, you need to cut them off. Replace with teh 'o or just plain water. If you must have your coffee with sugar every morning - go for less sweet/ reduced sugar.

Basically it's all about making adjustment and it's painfully hard to choose, say, boiled chicken over fried chicken. But there's no saying that you can't have your fried chicken though - just take them once or max twice a week as cheat meal. We eat ... 3 meals x 7 days = 21 meals a week. So 1-2 cheat meal is fine.

Exercise
The exercise you're doing is okay. To add on, you can try doing more brisk walking + body weight training (ie. lunges, push ups, dips etc) to help tone your body.

For faster and higher calorie burn, HIIT workout is ideal. You can Google/ YouTube it. Another one can lookout for "Tabata training".
*
thanks a lot for your advise... i will try to follow it

will this be ok

breakfast:


2 eggs + oats


lunch: skip


dinner: 2 x eggs + 2 slices bread?

cut off coffee completely and only take water. will this help? say for 2 weeks?
SUStrumpkampung
post Mar 4 2021, 11:27 AM

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QUOTE(doremon @ Mar 4 2021, 11:26 AM)
If possible skip breakfast. BF is the important meal of the day my ass lah. Lunch is very important. Dinner you can skip.

Work on this routine. Will benefit you upmost.

Speaking from experience  smile.gif
*
thanks

btw lunch is easier to skip sad.gif

This post has been edited by trumpkampung: Mar 4 2021, 11:30 AM

 

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