Eat food that fills you up, increase your metabolic rate.

Don't just focus on eating less

Need to be smart with your food choice

just snack la but something near zero cal
like kale/spinach/broccoli cooked with a thin coat of seasoning

eat healthy snack la when lapar

example: Boiled egg

Snack on peanut butter.
One teaspoon also can also let you feel satisfied.

You got wife?

Replace with fruits.
Rice is hard... But at one point you just start to portion it as appropriately. Just need the right motivation.

Get a wife.

When I was not married, my lifestyle is simply eat.

With wife, my lifestyle so much better.

Health also better.

True story.

Downside is cannot simply eat dy la hehe.

Go for long walks. It's supposed to help with insulin sensitivity so that your blood sugar can be better regulated. At least it works for me.

Maybe that's the motivation you need.

Better lifestyle now to score wife later to lead to an even better lifestyle.

On a serious note, think of healthy eating as a investment into your future self.

When you eat unhealthy, not only you have to pay with your $$, but also with your health. It's a double cost.
The CRUCIAL point of healthy eating is always at the point when you are hungry and choosing what to eat / how much to eat.

It's a battle between MIND and STOMACH, which stomach usually wins.

Always when you are hungry you tend to overeat or choose unhealthy options, only to regret it later.

But do give yourself a treat once awhile in your healthy eating journey to eat something unhealthy once a while.

I am no pro in healthy eating but that's what I observed.

All the best yo.

What I am saying is regular long walks can help reduce hunger pangs, one of the reasons you feel like snacking.

During the last MCO, gyms and pools were closed so I only could jog and walk. I managed to score 10,000 steps per day and I realized I didn't need to snack at night anymore.

makan la pil kurus lol

TS you can try makan angin. very low calories. season with fried chicken smell.

when meet amoi just cakap je you single father
amoi like dad body not forever alone fat fuck

Walk more, be more active, use less lift/escalator use more stairs, gain muscle, don't just keep do cardio non stop.
Boil egg is high in calories because of the yolk, remove it you remove more than ½ the calorie

every time when you feel like snacking, try suck on small wedge of lemon..

If you really want help, drop me your full condition and journey
Can give free consultation and advice la, but no day 2 day guidance

I used to be 110+- right before covid.

Now I'm 80-85, pant size 38>33/34

Even shoe fit better lmao.

30mins aint gonna cut it la, bang. you only burn around 150-200 calories, one cup of coffee itself is around 200 calories! Is it around 2-3km of walk?

With a weight around 72kg, you are not fat, but to cut it its gonna be tougher, so really need to look at your food micros and burning more calories.

whats your height? Have your measured your body fat?

Your tuna sub was lunch or snack? Shd be guilt free ba if lunch

what kind of snacks? 

if don't really exercise, not so good oso. Have you tried HIIT workout? Can do it anywhere without equipment.