Jogging on an empty stomach results into catabolism(Muscle loss) when you dont have anything else to fuel your body, your body rely on muscles, I believe after those years of taekwondo you should gained some muscles. Loosing fat is not a 1 month thing, you need commitment.

Eat 5-8 times a day ( medium sized meals + snacks ) . Eat your veggies, cut your calories but dont cut values, and finally good luck !

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