From 77kg to 60kg Loss 17kg

Still cannot believe myself, its a long journey from January 2023 until now, with so many ups and down.

What I did?

1. First 12 months (Jan 2023-Dec 2023), I only focus on calorie deficit 1000kcal per day and brisk walk 10k steps 3 times a week. Join run 5km once a months. Exercise occasionally.

2. This year, I maintain daily calorie in between 1100-1500 kcal. On light activity day (no exercise/no gym day) I maintain 5k steps and food intake less than 1200kcal. On moderate day (gym day), I increase my intake up to 1500kcal. Aiming for calorie deficit minimum 500kcal per day

3. Be active, steps in between 5k to 10k steps per day. I join a run on the weekend. Gym class 3 times a week

4. Small portion of everything, nasi suku pinggan, protein suku pinggan, the rest half veggies and half buah2an

5. Drink enough water around 2.1 litre for me (35 ml every kg)

6. Take probiotic for digestion and normal bowel habit

7. Be consistent with everything

8. Keep motivated

Height: 149 cm

Previous weight 77kg (January 2023)

Latest weight 60kg (Sept 2024)

Ideal weight: 50 kg (BMI 22.4) South East Asian standard, BMI less than 22.9 is normal

#weightloss #roadto50kg