This is a simple to follow diet and exercise tips that will get you results in 90 days

1. How
to
YOUR
lose
weight
BUSINESS
easily
in
90
days
90天重启人生

2. Diet
calories intake calories output = reduce weight
calories intake = calories output = weight maintain
calories intake calories output = weight increase

3. Diet is the most important
• We are what we eat
• In any weight management program, generally, we need
to reduce the food consumption
• What are the type of food to reduce?
• Reduce the portion of carbohydrates example white rice,
white bread
• Replace the carbohydrates with healthier choices…
example brown rice, potato
• Follow the 3333 diet plan

6. Never Forget Your
Food Diary
Track your
success in
Food Diary

8. Recommended equipment to
monitor body fat
• Omron Karada

11. Diet Tips
! Don’t over eat, maintain 3 regular meals
! Change your diet sequence: vegetables, protein
then Carbohydrate
! Eat slowly
! Recommend steam, boil, grill, braised, etc.
cooking methods
! Reduce fat intake (NB: nuts belong to fat
category!)

12. Diet Tips
! Food that is high in water and/or fibre content
can increase satiety
! Less sugar, less oily, less salty food
! Snacks are mostly high in calories, low in
nutrients, especially snacking while watching
TV, can increase calories unknowingly,

18. Calories
of
typical
food

19. 200 kcal

20. McChicken
Fries（Big）
Coke（Big）
510
+
450
+
210
1170 kcal

21. Fried
Rice
700 kcal

22. Hainanese
Chicken
Rice
702 kcal

23. Seafood
Sphage;
620 kcal

24. Buffalo
Wings
800 kcal

25. Rib
Eye
Steak
283g
1143 kcal

26. SCr
Fried
Vegetable
113 kcal

27. Steamed
Fish
62 kcal

28. Noodle
Soup
320 kcal

29. Dumpling
574 kcal

30. Nasi
Lemak
Fried
Chicken
Fried
Egg
800 kcal

31. 2
slices
Bread
with
Jam
Spread
160 kcal

32. Lotus Leaf
Rice
Siew MaiPineapple Rice

33. 816 kcal

34. 1
Egg
Tart
220 kcal

35. 1
Wedge
of
Pizza
213 kcal

36. Cheese
Cake
367 kcal

37. Water
Melon
40 kcal

38. Local Food Calories Table
Mee RebusMee Siam
Laksa

39. Local Food Calories Table

40. Satay
1
sKck
130 kcal
Satay
Sauce
29g
77 kcal

41. Local
Food
Calories
Table
Satay Bee Hoon 452g 763 kcal Lo mai kai 149g 322 kcal
Big Mac 214g 540 kcal Mee soto 541g 433 kcal
Fillet-O-Fish 143g 380 kcal Mee goreng 309g 500 kcal
Large French Fries 170g 570 kcal Lor mee 540g 383 kcal
6-pc McNuggets 96g 250 kcal Nasi bryani 488g 877 kcal
Sausage McMuffin w/Egg 450 kcal Nasi goreng 377g 742 kcal
Pizza 94g 224 kcal Noodles, fish ball dry 370 kcal
Claypot rice 597g 899 kcal Bak cho mee 311g 511 kcal
Duck noodle, dry 327g 500 kcal
Hor Fun, fried 693g 748 kcal Spaghetti 401g 268 kcal
Kway Chap 611g 650 kcal Vegetarian bee hoon399g 404 kcal

42. Local
Food
Calories
Table
Sambal belacan 12g 15 kcal Bubble tea with milk 400g 231 kcal
Sambal chilli 12g 19 kcal Curry chicken 706g 967 kcal
Satay sauce 29g 77 kcal Udon, prawn tempura 573kcal
Coca-cola 32 fl.oz. 310 kcal Unagi don 344g 626 kcal
Chicken, spring BBQ 315g 547 kcal Cuttlefish ball, breaded 75g 170 kcal
Bandong 242g 152 kcal Prawn fritter, deep fried 84 kcal
3-in-1 coffee 19.2g 62 kcal Tauhu telur 317g 811 kcal
Caffe Mocha 293g 185 kcal Murtabak, sardine 357g 787 kcal
Cappucino 194g 76 kcal Omelette, oyster 253g 645 kcal
Carrot juice, fresh 291g 64 kcal Pisang goreng 65g 197 kcal
Mango juice, fresh 366g 139 kcal Curry puff, chicken 71g 246 kcal

43. Local
Food
Calories
Table
Chendol 368g 386 kcal Portugese egg tarts 65g 225 kcal
Banana cake 45g 146 kcal Gado gado 421g 659 kcal
Chee cheong fun 101g 133 kcal Ham chi peng with red bean 296 kcal
Chicken bak kua 33g 56 kcal Iced kacang 505g 256 kcal
Chwee kway 57g 40 kcal Kuih lapis 31g 147 kcal
Cream cracker, plain 9g 216 kcal Kuah tutu, coconut 20g 56 kcal
Cream puff 64g 246 kcal Mee chang kuih, peanut 122 kcal
Steamed siew mai 16g 29 kcal Char siew pow 120g 363 kcal
Steamed turnip cake 49g 66 kcal Bak pow 124g 360 kcal
Dosai, masala 225g 363 kcal Roti john 252g 721 kcal
Doughnut, sugared 42g 164 kcal Roti prata, egg 117g 288 kcal

44. • Recognize
the
labeled
implicaKon
and
its
trap
Nutritional Facts
Every 100ml
Energy 56 calories
Protein 0.3g
Fat 0.0g
Carbohydrate 13.6g
Sodium 3.4g
Others 16.5g
Contents:410
ml
Actual Calories:？？？
Nutritional labeling Facts Traps
E.g.: Daily C Washington Grape Juice

48. Let’s Get Moving
An active lifestyle helps maintain lean
muscle and metabolic burn potential.
• Be more active in your daily activities
– Take the stairs instead of the elevator
– Increase # of steps throughout the day
– Park car further away or get off the train one stop early
• Strive for moderate activity 30 minutes, 3x week
– Walking/running
– Biking
– Swimming
– Yoga

51. TESTIMONIALS