Diet and all...

[Kazami]

Dont eat 3-4 hours before you sleep and try to do cardio with empty stomach after you wake up in the morning

That and have less starch intake. Someone mention once that to take less starch but more meat (chicken breast). Anyone tried the method before?

[Nichmenichyou]

That and have less starch intake. Someone mention once that to take less starch but more meat (chicken breast). Anyone tried the method before?

I've tried before. It really works. You would be amazed by the result. BUT.... it's really tough as you should only eat the meat blanched and with minimal salt/soy sauce.

[dark_divine1218]

i'm on high protein diet and been taking fat burners.... doing cardio and some conditioning till now already loss bout 8 kg...

[astonchow]

If u really want to eat carbs, eat after a strenous workout. Don't worry that it will mean that ur workout will go to waste. The food actually help to replenish energy after the workout

[cook899]

Diet is very important role to our health because diet is always make to be perfect and strong to be man, diet is fresh salad and vegetables and fruits are very important role to the diet, egg is very good for our health, i also eat egg daily and my health is perfect.

[FrenchFries]

Sgroc have good people know their exercise.
I learning a lot from here. Thank you.

[chickenbackside]

It seems my approach is totally different from some people here in terms of meal frequency.

I went from a 120kg (172cm tall) to 64kg at my lightest. Now I'm 75kg. Pant size went from 42" to now 30". Surprisingly, the pant size is the same from when I was 64kg, just that my shirts are busting at the shoulder and chest areas.

From my experience, diet is the most important factor in fat loss and maintaining it. I've lost weight a few times successfully in the past but could never maintain it. This time round, I've maintained it for 5 years already, and it's easy.

I started the fat loss with basically a very low carb diet, then I moved on to a natural food diet. While I was losing the first 45-50kg, I didn't touch any sugar, rice, bread, noodles, biscuits, pasta, high sugar fruit...etc. I lost the first 50kg in basically a year. But after that, I started to exercise and very low carb didn't work.

So I moved on to a natural food diet that is still relatively low in carbs. I will only eat things that exist in nature. No bread plant? I don't eat bread. No ice cream tree? I don't eat ice cream. Rice, potatoes, yams? No problem. And I will only eat these carbs if I exercised hard. Other staples include grass fed beef, lamb, pork, chicken, plenty of sea food...etc. All veggies are good. Fruit I wi choose the most nutrient dense ones like berries.

I do not control the amount I eat at all. I eat until I'm stuffed everyday. And that leads me to an interesting topic: meal frequency. Most people say eat more times a day but in small amounts, or never skip breakfast...etc. I eat 1 single meal a day: dinner. I don't do it on purpose. I just follow my hunger cues and that's where I ended up. I don't ever get hungry until at least 5pm, and the hunger is never the knawing-must-eat-something-now! type of hunger. In fact I could easily not eat anything for a few days (which I have tried). No issues at all even when I continue to exercise in between.

The food that I choose to eat keeps me full and satisfied for a long long time, and that I feel is the key.

Moving on to exercise, as with most people, I started off with jogging. Then I found it hurt my knees and made me look sickly thin. So I moved to lifting weights, and that's when I started putting on weight again. At first I panicked, but I realised that my pants still fit the same, and the only thing that I'm growing out of are my shirts, which tells me I'm not actually putting on fat around my stomach. Besides, everyone was telling me I looked really good, like some fashion model, haha. So I relaxed about the weight gain.

So my exercise regime is pretty simple. I work at at the gym twice a week. Each session I will do 5 sets of 3 movements each. A pushing movement, a pulling movement and a squat/hinge movement. Very simple. So as an example, 5 sets of 8 reps of front squats + 5 sets of 8 reps of shoulder presses + 5 sets of 8 reps of weighted pull-ups. Then go home.

Besides the twice a week gym session, I do one sprint session of 10 x 100m.

That's it for exercise.

Anyway, I hope this provides another angle to someone who's looking for approaches to not only losing weight, but maintaining the loss long term...

I say find an approach of eating in a way that makes it possible to eat less overall without feeling it is the most important thing.

[Psychost7770]

Meat diet for starters. Don't take rice, try eating been hoon or kway teow instead.

[Allagire]

Water and green tea are the best substitute when you are hungry!

I believe our diet makes a lot of difference. Cut away fried, oily stuff and fast food and half the battle is won.

[LuAnnVintage]

exercise, calorie counting, food dieting... all of this isn't enough.

perseverance is the key to weight loss.

[scage65]

eat more proteins,, and exercise.. cut ot carbs after 6pm

[Robin00]

Any recommendation to lose weight at low cost?

[goodeals87]

exercise everday swimming + jogging, food discpline,

[aws311]

one thing to be noted:
do it slowly and continuously !

set a plan for no less than 6 months, never work in weeks

[goodeals87]

of cox is do it slowly... cardio exercise will lose fat, gym training will gain muscle
first lose weight den gain muscle only jogging for more den 20mins den will burn fat