Answer: below as what slimey said.

There's no such thing as "no time", it's whether we make time for it or not.

You can always wake up 1 hour earlier and run or do functional training at home/ park for 45min. Then shower, get ready for work etc. The key is so sleep earlier and have sufficient rest.

portion control

Search up Kelab Diet Kalori(KDK) or Coach Ina Fitlife on FB

Basically u achieve weight loss by reducing/redistributing portions (and making good food choices) instead of reducing meals or avoiding food groups like Atkins/Keto/Vegetarian etc

I find it as the most flexible and sustainable 'diet' choice that can be applied when you are going for camping in the jungle, before/during heavy endurance sports(marathons), or going to a feast/kenduri etc. It is not carbs that is the issue, it is how much carbs you take and for what purpose.

I am training for a HM and I dont find a diet that avoids carbs or meats fitting to what I am trying to achieve. Others may have other priorities and be willing to stick to their choices. I hope you will make a good choice too. To me there is no 'diet', there is just good eating habits that you stick to until we grow old (sustainability), and I will be just happy to do that.

This post has been edited by SerioseCat: Jan 19 2018, 03:17 PM

sometimes cant even sleep early

thanks for the idea

I have squeezed my highly intense bodyweight workouts in 10 minutes on busy days in hotel rooms after work meetings and before working dinners.

isn it extremely hard

If you're on holiday, try to walk to your destination instead of taking buses or taxi. Of course, agak-agak a bit, 30 minutes should be okay.

I always lost weight when I go for holiday, cause I want to save on transportation money. And I always choose autumn or spring, best weather for walking. If no, utilize the gym and swimming pool facility to the max.

thanks

I just do the best I can.