Work out and eat less.
Only u your self can help.
Eat have to control.

fasting and cutout junk. no amount of exercise could undo the damage if u keep eating

Switch to high protein diet and exercise more.
You will need to totally cut off snacks and switch to oatmeal for your hunger pangs.

age 12 fker?

Stage 1 (Week 1 to Week 2) - Cut half Consumption of Daily Bread/Nasi/Mee/Meehoon/Potatoes
like half Rice, Half Bread Half Roti. Can eat more dishes thou

Stage 2 (Week 2 - Week 4) - add effort to find some pattern to adjust less Taste. Sugar, Less Salt, Less Taste

....Then see see your result la

Eat more meat and less carbo.
No need to fast, just eat less every meal.
exercise more and i mean the strenuous exercises not the walk in the park.

Self discipline is key to success.
Only you can help yourself, not others.

Sounds like when I was before, only my weight was 130kg, but that was when I learned I had Esophagus Cancer middle of last year. Believe me when I say that you are actually alright in terms of weight and height, but like others said, you have to be disciplined about what you are eating and drinking. I am a non smoker, I don't drink alcohol and though I was overweight, I was quite active, joining marathons every month and running at least 10 KM (which included Standard Chartered) and I didn't really eat a lot of junk food but I was quite fond of fizzy drinks and cordials.

Since my Cancer diagnosis, I've gone through 4 rounds of Chemotheraphy and had a life changing surgery of removing a quarter of my stomach and esophagus to remove the tumour (which involved breaking two of my ribs - did mean I experienced morphine for this first time, that was fun!). I've lost 60kg at one point and until now my weight flunctuates because I have trouble eating as I tend to reflux anything I eat, even if I drink plain water.

My advice is simple - be conscious of what you eat and count your calories. Yes, chocalates are nice, but replace it with pop corn which is low in calories but is quite fun to eat, keropok ikan is another that can help. For snacks, peel potato skins, wash them properly and dry them out before frying it in hot oil, season with salt and you have chips that are healthy and again, don't count much in calories. Brussels sprouts, which are mostly water, are also nice to have as a snack and is easy to prepare (cut them, put in a bow, season with salt, black pepper, garlic powder and some parmesan cheese, bake in an oven for 10+ minutes).

I haven't been able to eat sushi as it is considered raw food and is dangerous for my body, and I haven't had a fizzy drink since then. I still exercise and last month managed to complete my first 5km run in a while. I nearly dropped dead, but small baby steps. My energy levels drop dangerously low at times and I can't eat red meat as it induces extreme reflux, but I try and eat slowly.

You are concious that you need assistance, but at the end of the day, all of it is up to you. You have to decide if you want to go though your next health journey. Others may have better health advice than I do, but again, it is all up to you.

Godspeed on your health journey.

Scirwode

Kat eat small rice jiken steam jiken breast. Water is warm water. One set is RM10 at The juke rice. Shop you eat for lunch n dinner should you with. No need breakfast have early lunch. N 6pm dinner. Eat fruit as snack 3pm can eat fruit? Not the too sour sour types later get gastric. Apple or pear or banana??

You try one Month surely ose weight one. After dinner to the next meal no food. Just waterif you scare hungry buy oat biscuit to munch asaftnoon snacks. Night time I I don't think you will be hungry

Ur lunch at 11am u don't need breakfast. Dinner at 6pm.
If you want two boiled eggs for breakfast kpg egg better cuz smaller 😂😂

Also Saturday Can have cheat day but dun lah every Saturday high tea buffet. Ur munch n dinner is less than 1000 calories each you should be burning 2000calories naturally without doing addition excises. You will burn more calories than ur calories intake aka you are losing weight.
But you walk more. No need to run also. Just walk more steps. If you can sweat every day if you lose more weight faster.

Trick is no need to starve ourself. Just wholesome meal works with small rice nasi kecil. Plain water. No softdrinks ya the set comes with softdrinks n soup. Change the softdrinks with warm or hot water.