a very good advice indeed.. thanks.. now everytime if i feel hungry, i'll eat some jacob's hi fibre biscuit and the hunger will disappear.. also every evening starting from 5pm till 7pm i'll go for a swim.. swim until 50m then rest for a while then swim 50m again, and repeat the same thing until 7pm.. also i never eat rice ever since, but i do eat other food such as vege and chicken's breast.. from 92kg, now my weight is 85kg for only 1 month and a half.. just don't give up and do it as your daily routine.. my target is 75kg and yes, i'm a guy (height = 175cm)