Hi guys :D

[jepzgalaxy]

Im Jefri from Malaysia 30 years old, 169 cm, 86.8kg, about 30.1 bmi aiming to lose 20kg in 3 month ... I gonna try my best to achive this by fasting on day and eat less food at night ... And do a lite exercise daily ...

[Paxiled]

Calories aren't the key to weight -- they are just one factor.  Digestion is the key to weight.  In other words, how well you digest a food and how quickly the foods you eat metabolize into sugar, which stores as fat if not burned quickly, are the more important factors, combined with how much you exercise.  Fasting is a good way to cleanse occasionally, but not a great way to diet because you won't keep it up -- a good diet is a permanent improvement in how you eat, not something done short-term to lose weight quickly.  That seldom lasts.  There are many good books out there, and also many bad ones, on proper eating, but the most important thing to remember is what suits you isn't necessarily what suits someone else -- we all have our peculiarities in how well we tolerate and digest food.  But the biggest problems is simple carbs, which turn quickly into fat if not burnt, which includes sugars, highly refined flours, and the like, many of which are often hidden in ingredient labels.  So try and prepare meals from whole foods and not rely on processed foods.  Good luck.

[Dr. Kokil Mathur]

Hi!
If you plan to lose weight, please do not fast. Fasting gives wrong signals to the body and causes binge eating in the long run.
The key to losing weight is burning more calories and consuming calories lower than that required for your basal metabolic functions. Eating more calories than this can cause weight gain. So, first determine the number of calories you need to consume per day. For this, calculate your basal metabolic rate depending on your lifestyle. There are many BMR calculators available on line. While they are not 100% accurate, they give you a rough idea regarding the number of calories required to maintain your basal metabolic functions.  Since you can’t cut down calories drastically, you need to exercise to burn some calories. So if the net calorie consumption is less than need for basal metabolic function and burning of calories is reasonably good, you will start losing weight. You can get many charts online which show you how many calories you burn with a particular exercise. You can use this as rough guideline to help you with an exercise regimen that does not tire you out. These online sites also help you choose from a wide array of food items to build up your calorie need. You have to make a conscious effort to eat 3-4 small well planned meals spread throughout the day. This helps you burn calories better. Hope this helps. Take care!

The medical advice given should not be considered a substitute for medical care provided by a doctor who can examine you. The advice may not be completely correct for you as the doctor cannot examine you and does not know your complete medical history. Hence this reply to your post should only be considered as a guiding line and you must consult your doctor at the earliest for your medical problem.