Could anyone guide me how to get excellent BMI.

My height is 169cm, weighing 105kg...

How do I erase my big belly and waist.

Can I reduce my weight to 65kg while building lean muscle body within one year?

This post has been edited by Kayziealnatz: Feb 4 2025, 09:00 PM

I try protein diet where I consume more protein like meat, chicken and egg plus some vege. low on carb and cut off sugar. I cut 4kg from 105 to 101 in 2 weeks. I also do intermitten fasting for 16 hours. So far this diet work for me and I dont feel tired.

The hard part is to cut sugar and try avoid cheat day. Coz it easy to bounce back once you stop diet

Oh man, cheat day xD

I heard about IF not so long ago, but didnt look it up, but I think Imma look it up now.
4kg within 2 weeks? Whoa!

To lose 40kg in 1 year is possible.

Only one option - do both exercise and intermittent fasting.

1- exercise 5 hours a week. Do walking 5 times a week and an hour long walk each time.
2 -Only eat from 12pm to 8pm - which means skip breakfast and only have lunch and dinner.

If you do this for 52 weeks - you will sure reach 65kg.

Do you have a reason to cut weight so drastically?

Before you start - please seek doctor's advice on your health. You might have underlying issues that might prevent you to exercise and lose weight.

I am exercising and walking for 3 hours 5-6days a week.
But no breakfast? Ohh, not sure if I can do it...





Yes. To increase the odds for me to land a job.

Okay

The fastest one should be bariatric surgery. Also doctors may recommend certain pills like orlistat

First of all, you need to set your mind and have the will to do it, with no excuses what so ever!

Once you are dedicated with no cheating!
If you want tit fast, within a year, then cut sugar completely, you need to understand what is sugar, and not only granulated sugar, it also means no soda, sweet drinks.

Reduce or avoid process food, like flour based, which is also roti canai, bread, etc

Avoid fried stuff as much as possible.

Get a smart watch to measure your calorie burn and your exercise/steps, BMI, etc.

Portion is an important key, I know many have difficulties to measure it, easiest way is to use a bowl, your total meal per sitting should not be more than the bowl size (no overflow, just nice in parallel to bowl top)

All the best!

Aye, aye, Coach! Thanks!!

xD

Calorie Deficit. Cut sugar. Eat clean. Exercise.

+Determination & Discipline.

Trust me, you will see a difference.

Okay

Loosing fat rapidly will cause saggy man's boobs
Fat got memory, child's fat will become adults fat. Changing fat memory to muscle memory, having 1meal/day is crucial
To reduce the weights u need to starve yourself

start it the simple way

start from eating more healthy and try to walk 10k steps per day

Then, what time frame should I go for? 2 years?

Eating healthy is a problem for me, I like snagging snacks..

But walking, I can. I daily walk for 2 hours at least per day, 4 hours at most

Totally doable. Been there, done that. In fact, you can achieve that weight within 6 months tops with little to no ridiculous effort.

Cut off sugars and carbs. Eat more protein. Walk at least 6k steps a day.

I heard a myth that fats can be turned into muscles? Is it true?

Hell no. You loose fat, then your muscle starts showing. That's when u notice your biceps area and six-pack area become more "muscular" and noticeable.

Oh haha, I guess that's where it was misconstrued, thanks

I don't want manboobs

No. Untrue. The composition of muscles and fats are entirely different.

Fats are mainly lipids, while muscles are protein strands.

I think can start with realistic and doable steps.

WEEK 0
1. Cut sugary drinks entirely. Replace with flavored water i.e. Water with lemon slices if you need something flavored. Once you reach step 5, then you can choose to have 1 sugary drinks PER WEEK.
[IMMEDIATE START - MAINTAIN INDEFINITELY]

WEEK 1 - 3 BEFORE ADDITION
2. Do fasting for short periods of time. Start with fasting between 8pm - 8am.
[IMMEDIATE START - THEN CONTINUE FOR 2 WEEKS BEFORE MOVING TO NEXT STEP. MAINTAIN INDEFINITELY]

WEEK 3 - 5 BEFORE ADDITION
3. Swap your regular dinner with healthy one. If eating with family, then cut your rice by half.
[CONTINUE FOR 2 WEEKS - NEXT STEP AFTER 2 WEEKS. MAINTAIN INDEFINITELY]

WEEK 5 - 7 BEFORE ADDITION
4. Then swap your regular lunch with health one. Again, if eating with colleagues or what not, cut carbs (i.e. Rice / Noodle).
[CONTINUE FOR 2 WEEKS - NEXT STEP AFTER 2 WEEKS. MAINTAIN INDEFINITELY]

WEEK 5 ONWARDS FOR 2 WEEKS BEFORE ADDITION
5. Try to walk 8k steps a day. Then aim to increase that amount by 1k steps per 2 weeks until you can average out at 10k per day.
[CONTINUE FOR 2 WEEKS - NEXT STEP AFTER 2 WEEKS. MAINTAIN INDEFINITELY]

WEEK 7 ONWARDS FOR 2 WEEKS BEFORE FURTHER ADDITION
6. After that you can introduce more exercises such as your body can handle.
- Weight lifting, start from 5kg weights;
- Pushups, 10 reps per set, 3 sets per day;
- etc

correct

Alright, I will try this routine, thank you.

What are your advices on what fruits and vegetables I should regularly eat?

U need cool pack on the boobs, so that the boobs can shrink down slowly. Don't hot shower 🚿

Alright!

Its hard to give proper advice without full details to be honest.

We don't know what are your other readings like i.e. Uric Acid level / other pre-existing conditions.

But fruits wise, maybe can go with higher fiber fruits like Banana / Papaya as opposed to higher sugar content like Watermelon / Grapes.

For vegetable wise, perhaps can try just overall increment to vegetable, reduction in carbs, rather than targeting specific vegetable.

No one specific vegetable will quicken the process. Like what others mention, no easy way out of this.

Yes I know itd be arduous process. Lemme rephrase my questions. What fruits and vegetables should I eat regularly that stay longer in the stomach to delay hunger?

Being fat problem is not necessary a excercise problem, is more of a food problem.
cut unnecessary food/snacks.
eat only 2 or 3 times a day.
throw away all your chocolate and sugary stuff.
your drinks be it mamak or starbucks, all ask for kosong, not less sugar but kosong all the way.
if can do intermitent then go for it, but it's not for everyone. dont just focus on daily calorie deficit, it can be discouraging, but look at your weekly intake instead. you'll slowly realize that your body can actually survive without all those unnecessary meals you take. Also, gradually reduce your meal portion, eat like a fat person, you'll be a fat person, eat like a champ and be a champ. take picture to monitor your progress, and don't try to lie to your self.

gudluck fatty.

You need to eventually do vigorous exercise.
Walking for 1 hour per day is not enough to lose weight.

Thank you. I am actually avoiding roti canai regular at mamak now xD
You know what, I'm gonna document my progress to keep myself motivated during the process

You need to be in a deficit, and to cut sugar and processed food in order to see a difference.

Remember, 80% is based on your diet/food intake, 20% on your exercise regime.

For myself, I replaced my lunch with boiled rolled oats and papaya / banana / occasionally add grapes if cheap.

Usually lasts me good time till dinner.

While dinner I generally go with cabbage / choy sum / broccoli / cauliflower / asparagus / celery; eat normally with 1/4 serving of rice or none; proteins consume as usual but with preference towards chicken / fish.

i know u got cheat days. put your cheat day on 20th days.

not like cheat day every weekend (7 days).

make it 20th days. hold it longer.

Affirmative

I liked Celery and Brocoli!
I've been eating papaya

This is going to be really hard. But I will do my best

Honestly speaking, it don't matter what people guide you if you're not committed.

First things first. Do you know how you became obese in the first place? (hint: it's not calories in, calories out)

Secondly, what is your relationship with food? if you're the munchy/snacky type, you're going to have a big challenge ahead of you.

Thirdly, you clearly did not become obese overnight. When was the last time you recall being of a "normal" size? If it was 10 years ago, are you willing to commit 5-10 years getting back there?

Lastly, what is your objective of reducing weight? Do you want to look good, or do you want to be healthy? Those 2 are not mutually inclusive. If you don't fix the first 3 above, you're not likely to hit that 65 kg target, and even if you can, you're going to put it back on.

I am commited, otherwise, I wouldn't be making this thread

I want to reduce my weight because I wanna look good, and land a job.

I'm not that guy, but I can answer you this.

You don't need to eat fruits nor vegetables. You can, but you don't need to.

Calories in, calories out (CICO) is an outdated model. A calorie is the energy necessary to raise 1 gram of water by 1 Celcius, ie heat. Your body doesn't use calories. It uses chemical energy via a process called the citric acid cycle. It just so happen that a by-product of using that chemical energy releases heat, which your body discards, because it doesn't use calories. When I was in my weight loss journey, I consume over 2500 Calories a day, but I'm losing weight. I ask CICO proponents to explain why that is, and none can answer, because the human body doesn't use calories.

I know someone is going to say "but the law of thermodynamics" at some point, and i'll just stop that right now and say the human body (and any living being's body) is NOT a closed system, so the laws of thermodynamics do not apply.

Food is not calories. Food is information for your body.

Reducing weight might not land you a job, it might make you look good though, and if looking good is what lands you that job, then good.

If you're committed, then the first thing you need to do is unlearn whatever you think you know about health and nutrition, and start afresh with an open mind. So here goes.

1) How does the human body become fat? (hint: again, it's NOT calories in calories out)
2) Why does the body become fat?
3) How do you get the body to use that fat?

Don't worry I'll answer you.
1) The body becomes fat because you gave it information that tells it to store fat. So how does the body does it? Through a hormone called insulin (there are other hormones involved as well but right now let's stick with dietary causes). So what you need to do, is give the body information that says "this is substrate, but don't trigger the insulin".

2) Carbohydrates trigger insulin release because your body can only have a narrow range of blood sugar at any given moment. If blood sugar spikes, it will trigger insulin, telling the cells to open up and soak up the glucose to prevent high blood sugar (conversely, a blood sugar drop will trigger cortisol, which tells the body to raise blood sugar). Chronically triggering high insulin levels will result in net energy storage, and over the course of years/decades, make you fat/sick. If you use what is called a Continuous Glucose Monitor, you will very quickly learn what types of food triggers insulin.

3) Many health "experts" will tell you glucose (or carbs) is the preferred choice of energy source. This is only partially true. Your body uses glucose because IT HAS TO to prevent your blood from becoming hyperglycemic. If you don't feed it carbs, it will learn how to use an alternative form of fuel, in the case of animals, fatty acids, ie. ketogenic metabolism. As long as you are eating carbs, your body will NEVER access the fat stores, because you will always be triggering insulin, which stops your cells from using stored fats for energy.

That said, not all cells are equal. Some cells WILL prefer one type of fuel over the other... The brain, for example, uses glucose for energy, and the heart uses fatty acid for energy. So how do you get glucose in your body if you don't consume carbs? There's a process called gluconeogenesis, which means creating new glucose. It basically reverses the process of creating fats from the excessive carb intake.

Hopefully you understand all that above, and when you start taking in nutrition advice, you can evaluate whether or not those "advice" makes sense.

This post has been edited by MAGAMan-X: Feb 9 2025, 03:40 AM

Hi pal thanks for sharing this crucial informations. Will definitely heed them

if u got time to exercise 8 hours a day, very possible

Dead me, most I could do is 3 to 4 hours a day...
Within one year? Perhaps I shouldn't be too serous too soon

I’m no fitness expert but I’d like to suggest
1) remove sugar, fried stuff and processed food from your diet. If it’s too hard, then allow yourself to indulge once or twise a week aka cheat day
2) try to target calory deficit diet. If u need to feel full or replace rice, add more vege
3) working out at your own pace. Noted u are 105kg so I may want to start slow. Do a lot more walking or brisk walking . Target to exercise daily do 3 to 5km. Once your weight drop then hit the gym or do some running as 105kg is not ideal for your knees

In summary, once you build the habit for 1,2,3, you will automatically make it your life habits.

Okay, thank you. I will do my best!

Im also in the same boat..

178cm 107kg

Been strength training and doing cardio.. belly and waist smaller but not much weight lost

Lets do our best together this year

Okay! Let's do our best, this year, is a year of revolution and changes!! Just like a snake that sheds off its skins, so we must do our best to lose weight

Do share your diet and workout plan

can join.. next week update progress...
me 92.3-94kg now.
cannot maintain at <93 kg for 2 weeks edi...

Okay, I'll try to keep you posted

Okay sure.. I'm 105 kg still, started to go jogging and work out during dawn just now

1st step...cut off sugar....it will go a along way.... once you are used to it, you can progress to other steps. Don't have too many changes is one go... you can't maintain it.

Okay. When you said sugar, it's processed sugar rite

The biggest evil is processed sugar. This should go first before anything else. Other precursors to sugar like refined carbo should also be reduced significantly, otherwise, you will just be swapping one evil with another.

Yes, I looked it up, that is the case. No more Pringles, Snickers and icecream Crunch T_T

I want to drop by and say, good luck. And stay consistent. I noticed there is still a lot of misinformation here, some say calories in and calories out does not matter (which is so bullshit). Just be very careful about the information. Also want to drop by and say you can not specifically reduce belly fat or fat at certain body part. It does not work no matter what you try.

Remember, the key thing is as simple as these few words... Eat less move more.

Eat less means calorie deficit, you burn/use more calories than you eat.

Move more does not mean doing cardio only or run 5 to 10km everyday. Something sustainable. Even just from in the past you walk 5k steps a day, to 6k steps a day is already more. Of course the more the better.

It's a mindset change as well.

Now some personal small tips.
1) find some vegetables that you like to eat. Most vegetables are low calorie. It does not matter that much. The key thing is you have to like it else you won't eat it. The nutritionist did tell me vegetable is "unlimited".

2) with fruits, you have to exert abit more control but watermelon is low calorie, so is strawberry. But strawberry mahal in malaysia. You do have control the servings per day. Last time the nutritionist told me 2 servings a day.

3) portion control. I have a mini weighing scale to weigh my snacks. I still eat but I portion control. If you can track calories it's better. If no, it's also ok. If the potato chips say 30g per serving, I will weight 30g to eat. Something like that.

4) Intermittent fasting works well for me. May not work well for everyone. The reason why IF works because you eat less, hence calorie deficit. If you do IF but binge non stop during the eating hours, it still won't result in fat loss. In my case I like IF, because it's easier. I just don't eat. If I eat 3 meals a day, my portion control becomes tougher because you can only consume so much calorie a day.

5) you cannot out-exercise a bad diet. Just does not work. You can Google this. How much calorie you can burn running 5km Vs eating a piece of chocolate. Exercise is good, and important but the main purpose of exercise is NOT fat loss.

Other notes... Do track your weigh consistently, ideally daily. On a daily basis, our weigh can fluctuate quite abit. For me 1% fluctuation daily is normal. It can go up and down either way. But as you monitor it daily you should see a downward trend.

Some influencer I recommend watching
1) Jordan Yeoh - IG
2) Keancheonglim - IG / Tiktok - his content is in mandarin / chinese but his video has English subs
3) Ben carpenter - IG (@bdccarpenter)
4) Eric Roberts - YouTube, Tiktok (ericrobertsfitness)

2 is fun to watch if you understand mandarin. 1 talks about both nutrition and weight training. Choose your content.

This post has been edited by adele123: Feb 15 2025, 03:45 PM

Yup CICO should be the way... because whatever method u choose to lose weight , it should be for life.. so to cut out a whole food group just doesnt make sense

I used to think it terms of weeks or months of hard effort.. only to regain it. So rather think slow and steady now..

Slight calorie deficit, strength train 3x a week, cardio, 10k steps and protein protein protein


Limkeanchong is funny btw

Gambate

CICO is the wrong way.

If you eat too much carbs (over 100 grams/day) you are never going to have healthy weight loss.

It makes absolute sense to cut out dietary carbs because humans don't need it, not one gram. Whoever says otherwise is ignorant.

Please Do Not start Jogging now at 105Kg to protect your knees. Once your weight drop to say 85Kg then can consider.
For now brisk walking at HeartRate (HR) Zone 2 or till Zone3 is fine.

Alternatively, take up swimming.

ya.. joint injuries are hard to heal from

I find walking and strength training works for me

Also, kettlebell swings are low impact cardio

Eat chicken joint can heal joints. Unker no strength to train, later can upgrade electrical wheelchair 25km/h max speed
Kettlebell swing will hit the 'balls', 10kg possible break the ball. I'm not recommend that

Just because u dunno how to do it doenst mean its bad

I swing a 24kg kb no problem..

Get a nice glute and hamstring pump

consistent is a must

how progress so far?
today 1 month edi.
me stuck at 94kg... even fasting a week.

eat less but lousy food last week.
instant noodle + low protein + soft drink.
should eat more protein + less processed food.

Its ok to go off track.. just get it right the next day

about 10 years off track edi...
Should we lift weight?
old now, muscle mass is losing fast.

Yes of course.. especially train legs

only leg exercise i like if squat.
lunges too hard but really powerful result.
marching leg raise also ok.

Ya any exercise is good if u do it consistently. But most ppl have strong quads but weak glutes and hamstrings.. so try to work on glutes n hammies more

i see... now i know...
focus the glutes sure will make the body in better shape.

Yes. Some guy named Azri Walter gave me the same advice. To start walking first. Thank you for echoing the same advice and with bit more info

Dont bouncing while walking, that'll result in saggy man Boob. Make sure get tie up before going to walk outside

Not can't run but we as heavier guys need to be mindful of too much too fast.. in the meantime need to do strength training, mobility training and plyometrics to prepare the joints

I myself coming back from Achilles and ankle injuries, now slowly reintroducing running back

But bulk of my cardio fron kettlebell swings and indoor bike

Not to mention daily 10k steps via walking

This post has been edited by watzisname: Mar 16 2025, 08:13 PM

edit: nevermind

This post has been edited by MAGAMan-X: Mar 18 2025, 04:38 PM

One year possible, question is are you willing to for go social life?

Hello,

How are you progressing with this ? Are you already on a plan or something ?

Thanks

@emino

how's the progress now?
i added weight, now 96 edi from 94.
aiya... eat too much rice this fasting month...
normally i eat rice once, now eat twice, sahur & iftar...
fasting not so hard edi...

I reduced from 82kg to 68kg within 40 days. Because I kena severe pancreatitis and hospitalised. Lol
This is the fastest way to lose weight. But definitely not recommended.

On a serious note. Yeah just drink water and cut sugar is the fastest way to lose weight.

Sometimes it fluctuates.. need to take weekly average

107 to 104kg currently

Calorie counting with slight deficit
Strength training 3x a week
Cardio 2-3x a week
12k steps everyday

Gambate everyone

Wow hope u are ok now..

Only drink 💦 no sugar, that's terrible
U losing density, bones 🦴 brain 🧠 muscles, and shrink the balls
Fat cells die, only when we starve. Longest u starve,more fat cell will die

u can watch the Chinese movie ''Yolo'' as motivation

The main actress/director lost almost 50kg over a period of one year in this movie. The entire journey is in the movie. The actress actually lost weight in the movie.

Is it healty to lose that much mass in only 1 year?

U will have alot of loose skin probably

Go find a muaythai gym..

4 days a week.. first 3 month join normal class, subsequence join advance class.. (you will be surprise how much your stamina increased in 6 months time)

No Sugar drinks, No tambah nasi..

ideal weight will be 75kg.. anything below it, is quite lean already..

good.. the hardest way to drop is between 88-82kg..

Bro, how the progress now?


me now 95kg, daily +-1kg, tomorrow maybe 94/96kg
this week try do keto & IF.
maybe can go down up to 92-93kg if no cheating... hehehe

Jan-May around 93-96kg... end 2025 tarket <93kg, max weight loss 90kg...

Don't eat after 7pm.
Eat only lite food like oat with water or milk for dinner.

Weight maintenance is a lifestyle.