gaining weight?

salam and hello

so, i had plannd my strict diet regime and exercise in order to lose some weight, and it turned out to be successful! alhamdulillah.. :) in just two weeks i lost 4 kilos.. and i do not consume any supplement or drugs or anything..

first of all. when there is a will, there is a way.. keep on holding to ur motto.. motivation is the best policy.. if u r motivated enough, u wouldn't cheat! i know i know, sometimes u just wanna be free and undisciplined urself, well, these will not benefit u at all, but these will cause u to gain more weight.

MOTTO.. set it up! for me, i choose: get back on track!

first of all.. dun skip ur meal n ur breakfast.. eat moderately, but not to much..

i start my day with a mug of green tea without sugar,

and eat something for breakfast, like hotdog or whatsoeva u want, but remember, eat moderately,

then, during lunch hour, i'll eat sandwich or bread or something like that.. cause i'm busy travelling from class to lecture, bread or simple snack will do.. remember to bring along a bottle of water with u.. drink a lot, A LOT.. yeahh.. 

then, when u r home, take ur dinner, for me, i just eat sesenduk nasi with lauk.. and drink a bottle of green tea.. then, i drink up tu 2litres of water per day.. before sleep, i would do some simple abs exercise.. light form..

repeat that regime for as long a u want or until u get ur desirable weight.. and ouh, i jogged every weekend.. 3 rounds.. hill climbing jogging i can stay.. rasa nk cabut paru paru letak kat luar kasi dia breath in semua oxygen kat situ, so tiredddddddddd and sweatyyy.. but worth it.. then, do some exercise for muscle.. do it intensively after jog.. like 20 squat, 30 sit up, bicycle ride act for 15.. do it repeatedly.. 

disciplined urself!! dun eat too much sweets and chocs! erghh, if lapa minum je green tea.. and insyallah, with istiqamah and usaha, u will lose ur weight.. stay fit, stay healthy! 

berat badan ideal dapat mengurangkan risiko penyakit kronik, mnjamin kehidupan yang sihat... :)