How to Loose Weight

I became type 1 obese since I started working graveyard. This is because I already don't have the usual exercise I used to have. I had new environment extremely different from where I grew up.

Until One Day, I realized my 6 pack has gone and gained too much weight. I can no longer climb a 20 step stair and I became too tired in walking at least few yards away from my house. I realized that my condition is diving down the ladder.

So I changed my daily and weekend routine to a more active lifestyle. When I started June 27, I weighed 72.5 kilograms. I need to get it down to 60 kilogram as my desired weight. So, I revised a plan for me to achieve the goal.

So here's my plan, reduce the amount of carbohydrate in take on a 24 hrs basis. I used to be eating a minimum of 2 to 3 cups of rice per meal and a lot of meat as well.

So I prepared a planned meal for the whole week.

Every meal I should only take the following:

1 cup of Milk
1 cup of rice
1 cup of sauteed vegetable (Lesser Oil and Salt) or
2 cups of salad vegetable - no dressing

For Snack:
1 to 2 kinds of Fruits - mostly banana, melon, mango, water melon
cracker - skyflakes or magic flakes

Everyday I also need to have at least a total of 1 to 2 hrs of walking and every weekend I usually go out to jog and walk for approximately 2 hrs or 14 to 16 kilometer.

I have been doing this for 3 weeks and I lost 2 kilos from 72 kilos.