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Stop thinking small. You can do it people!

I would recommend once a week for most people trying to lose weight even a fortnight would be fine. Unless you have been training for one year at least then you might want to increase that frequency of measuring.

Remembering Benefits through pictures. We know Food and vegetables are important.

I just thought pictures could help associate the benefits better in ours minds and get us to dl more of the right things!

Happy sunday guys!
@ Singapore

🤔 For a 50kg Female with 50% muscles. 25kg x 13= 325kcal per day.

13kcal/kg per day metabolic rate is not alot but way better when compare to having fats. 😅

Müller MJ, Wang Z, Heymsfield SB, Schautz B, Bosy-Westphal A. Advances in the understanding of specific metabolic rates of major organs and tissues in humans. Curr Opin Clin Nutr Metab Care. 2013;16(5):501-508. doi:10.1097/MCO.0b013e328363bdf9

@ Singapore

I used to believe this too!

"What you measure improves" I know it sucks to track what you eat. But you got to start somewhere before life forces you too. My dad has a serious case of diabetes and its really sad to see him sticking to a schedule of Insulin SHOTS. I know I am trying to scare you. But really I trying to scare myself.

We all got to live with the decisions we make today. But that doesnt have to be something grand. Just a consistent habit you would like to start for e.g Every monday is super clean eating. Do that for a month and notice how it makes you feel. If not sustainable try something else! Maybe No sugar drinks monday or tuesday if monday is super stressful to you.

I always believe we should GET to add a healthy habit is BETTER than i must cut this food to see results.

Comment below what you have discover, as this helps me get more views and you GAIN better retention!



@ Singapore

60 Days Alternate Day fasting/500Kcal🤯

No long captions. Just my validation on what this could do for you.

1.With minimum training Stimulus, 3x per week, you could gain muscle without being overfat but slower.🤔

2.You could also do Body recomposition, get lean, with this eating pattern. 🥵

3.If you have a weak gut, easily to get a gastric, you cant do the 36hr fast, stick to 500 - 600 kcal per day instead.🤢

4.Helps you to realise what is real hunger vs habitual overeating.😲

5.Achieve more with less, Dieting is hard for busy individuals. The methods does help you to save some time eating and tracking your meals. 🤓

More research need to be done for sure. But you can have a read on this.

Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis

Alhamda.B.A, et al. (2016)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/

Another 500g BURNED in 2 days. Feeling good! Experimental Alternative Day Fasting/500kcal going to end on National Day! Hmmm.. Should I party? 😋😋😋

Finally, some good changes! 2.2kg down and without losing much water.
The bodyfat lost of 1% is a bonus reading.

Day 56 500kcal experiment is done. Time to eat! Day 57 / 60,

No! High chance you would get injure guys! 🥇So limit to 5 days high intensity workout max!.🏃♂️ But you can do as much housework you liked. 😅



As most just wanna look smaller due to being overweight, best and easiest option is 🥈NOT TO EAT at least 16hour of the day straight (Fasting), picking from 3 to 6 days of the week. E.g 8pm to 12pm next day of not eating. Check my post on Intermittent fasting. 🤐🤐🤐



"But isnt starving yourself not healthy?" Most evidences' point towards skipping meals(not fasting) as unhealthy cause most dieters will tend to over eat by the end of the day after. Its is important to notice those journals DID NOT actually look at subjects feeding window. Im sure they would find wonderful results of who eating 3 to 5 meals did affect our current obesity pandemic even greater than the one we are having now.🤕🤕🤕



Some benefits are you get extra time to do work plus you save money, duh😑.



On a serious note, you will start to realise the Ghrelin hormone is just a HABIT hunger hormone. It comes and goes in waves. Im sure you have experienced working through lunch even when you were sort off hungry and realise to be only FEELING hungry again coming dinner time. Check out my "high volume food" post to fight hungry.🥗



3rd tip, 🥉Try drinking a glass of water. And most will notice their bodies are actually thirsty not really hungry.



Conclusion, it is far too EASY to put food in the food and HARD to burn off. I hope my strategy of Exercise, IF, and Plain Water will have you be more healthy in the long run. See you at 90 people! 🤗🤗🤗

Many theories out there, my final thoughts are it has to some what relate to your lifestyle. If not, it will not be sustainable and there is a high chance of you coming out FATTER than when you first start to diet. (Great example is "The Biggest Loser" study) there is a reason why there is NO reunion episode for the "The Biggest loser"

So Choose wisely guys!