Nasi lemak contain too much calories , cut it ! .

This is what i always tell my friend who wanna lose fat:-
1. No fried food ( Fried chicks , fried wantan , fench friesetc )
2. No sweet stuff ( Soft drinks , sweet food like donuts , etc )
3. Do not add rice/Upsized meals
4. No Junk Food ( Be it potato chips , creamy biscuit etc )
5. No Fast Food ( McD , Pizza , etc )

-No supper as well.

Jogging probarbly is the best to lose weight and fat ~

Go gym for a reliable fat loss . Use the bicycle/threadmill to cycle/jog for warm up about 5 minutes..
Then go for weight training , use the machine/dumbbell/barbell etc for around 30~40minutes.
Before you leave the gym , stretch your muscles ya..
After your gym session , eat more chicken and beef( in lean form) .

Having a free gym entry = big advantages

Eat more meals , but in smaller meals ..

Eg:-

9am Breakfast : 4 slice of bread + 1 Glass of milk
11am Pre-lunch : 1 Cup of yogurt / fruits
1pm Lunch : Chicken Rice
4pm Snacks : Some fruits
7pm Dinner : Dinner with small serving of rice ~

For Lipo-6 , telan the whole capsule of course .

For your breakfast is okay already . I dont know how much calories do garlic bread has but basically it is FAR better than our local food ( Nasi lemak , roti canai , mee goreng , fried rice etc ) .. It is enough .
I do consume 4 slice of wholegrain bread (gardenia de ) and 1 cup of milk for my breakfast only

For the Lipo-6 , dont start by 2 pill at 1 time .
Try at 1 pill first on exercise day ... Then only slowly take 2 pill.. It may cause your stomach not comfortable at the beginning and sometimes you will more easy to sweat , and your mood might be more excited/alert .

If the effect is too strong , stop it for a while ...