Sertai Cabaran iSihat: Kurangkan Lebih 10kg Dalam 6 Minggu
- Event: Cabaran iSihat Musim Ke-2
- Tarikh: 2 Jun - 14 Juli 2012 Tahun
- Lokali: Kuala Lumpur
- Tarikh Pendaftaran: Hingga 28 Mei 2012
Ingin kurangkan berat badan bersama Kevin Zahri untuk memenangi wang tunai RM3,000? Daftarkan diri sekarang untuk sertai Cabaran iSihat dan ikut jejak langkah Fadhlul Hadi - pemenang musim pertama.
Turun 10 kg dalam Masa 6 Minggu
SIAPA kata tampil langsing dalam masa enam minggu mustahil? Siapa kata menurunkan berat badan hampir 11.5 kg dalam tempoh enam minggu kerja gila? Namun itulah hakikatnya. Kalau anda kurang percaya, apa kata bertemu dan berbicara sendiri dengan individu yang mengalami ‘transformasi’ ini sendiri - Mohd Fadhlul Hadi Othman.
Mohd Fadhlul Hadi: Pemenang Musim Pertama
Seperti mana 21 peserta lain, Mohd Fadhlul Hadi yang dinobatkan sebagai juara, menyertai Cabaran Sihat anjuran majalah iSIHAT sekitar Oktober tahun lalu dengan satu matlamat. Hadir dengan berat badan 90.6 kg, Mohd Fahdlul yang merupakan penuntut di Institusi Pengajian Tinggi Awam (IPTA) berjaya menurunkan berat badan sehingga 79.1 kg.
“Sebelum ini saya merasakan untuk kurus sesuatu yang sukar. Tapi selepas apa yang dijalani sepanjang tempoh program ini rasanya ia tidaklah sesukar yang digambarkan sebelum ini. Kita cuma perlu pandai mengira berapa kalori yang masuk dan berapa pula kalori yang harus dibakar dan untuk membakar semula kalori tentunya dengan senaman yang konsisten,” katanya yang baru-baru ini berjaya menakluki Gunung Kinabalu.
“Menurunkan berat badan bukan bermakna seseorang perlu berkurung 12 minggu di dalam rumah, makan makanan yang sama dan melakukan aktiviti fizikal yang rutin sehingga berasa bosan. Untuk menjadikan proses penurunan berat badan berkesan, terdapat cara lain yang lebih menyeronokkan,” kata Kevin yang turut berkongsi kepakaran dimiliki menerusi eBook bertajuk ‘Panduan kurangkan 5 kilogram dalam 5 minggu’ dan telah terjual sebanyak 10,000 unit.
..Hadir dengan berat badan 90.6 kg, Mohd Fahdlul berjaya menurunkan berat badan sehingga 79.1 kg.
Panduan Oleh Kevin Zahri sendiri
Kepada yang berminat apa kata, menyertai program Cabaran Sihat musim kedua. Bermula 2 Jun depan pada setiap Sabtu, program dimulakan dengan bengkel dan kaunseling oleh Kevin sendiri. Minggu seterusnya, sesi senamrobik akan diadakan Celebrity Fitness. Ia diikuti dengan aktiviti Jungle Trekking, Cycle & Hunt, Paintball dan Merentas Desa sejauh 10 km sebelum diakhiri dengan majlis penutup pada 14 Julai 2012.
Sokongan Kementerian Kesihatan Malaysia
Selain Kevin, pihak Kementerian Kesihatan merupakan pihak yang berperanan ‘memantau’ perkembangan para peserta. Dan seperti mana sebelumnya, bagi proses pemilihan pemenang, peserta bukan hanya dinilai dari sudut penurunan berat badan tapi penyertaan dan komitmen tinggi yang ditunjukkan.
Info Tambahan and Butir Pendaftaran Di Sini.
Video: Panduan Kempiskan Perut, Peha, Lengan ...
Ingin kempiskan atau kecilkan saiz perut, peha, lengan atau mana-mana bahagian badan anda? Ikutilah panduan video Kevin Zahri, pakar dan selebriti fitness Malaysia.
5 Sebab Senaman TAK Wajib Untuk Kurangkan Berat Badan
Ingin kurangkan berat badan tapi tiada masa untuk bersenam? Jangan jadikan senaman sebagai penghalang untuk kurangkan berat badan sekarang kerana ia tidak wajib. Betul ke? Biar saya jelaskan dengan 5 contoh:
- Bulan puasa. Pada bulan ramadhan ramai yang kurangkan berat badan walaupun tidak bersenam langsung. Padahal, aktiviti fizikal pada bulan mulia itu kurang lagi berbanding bulan yang lain.
- Sakit. Sekiranya anda demam atau sakit yang memaksa diri anda berehat, berat badan pun menurun.
- Nelayan and petani. Mereka tiada seneman yang khusus. Yes gaya hidup mereka aktif tapi tidaklah perlukan senaman tambahan seperti jogging, gym dan lain-lain.
- Berat tak turun walaupun bersenam. Ramai yang email saya mengatakan bahawa mereka giat aktif lakukan senaman jogging ataupun di gym tetapi berat badan tidak menganyak pun. Adakah itu salah senaman atau memang senaman tidak memainkan peranan?
- Semasa isteri saya mengandung pada 2010, saya memang kurang bersenam. Boleh dikatakan tidak bersenam langsung. Tapi adakah berat badan saya meningkat? Tidak! Yes otot tu berkurangkan tapi sebaliknya berat saya tidak berubah.
Zetty Berjaya Kurangkan 22kg Dalam 6 Bulan
- Nama: Zetty Hazwani
- Umur: 22 Tahun
- Matlamat Kurangkan Berat Badan
- Pencapaian: Kurangkan 22kg dalam 6 Bulan
- Facebook: izetty.haron
Kenapa anda teringin kurangkan berat badan?
"budak gemok budak gemok," ... "eh budak kolestrol sini jap". Waah2 sedap nye panggil saya macam tu. Itulah gelaran yg sering digunakan untuk panggil say sewaktu menjalani praktikal di salah sebuah hospital di penang. Saya ni takdelah genetik keluarga yg mempunyai badan yg besar-besar. Cuma saya memang kuat makan. Nasi tu dah memang jadi benda yang wajib setiap hari. Baik pagi, tengah hari, petang atau malam.
Berat Naik Dari 48kg ke 72kg!
Seingat saya berat saya time sekolah rendah dulu 48kg dan terus meningkat dr hari ke hari. Sampai lah ke tahap 72kg pada september 2011 lalu. Dengan tinggi yg hanya 151cm dan mempunyai berat 72kg, boleh bayangkan tak? Betul-betul macam bebola daging. Pernah awal remaja dulu, zaman tengah bercinta saya ada blind date dengan seorang lelaki nie - kitaorang plan lepas dia ambil saya kitaorang nak pergi round. Tapi lepas 1st time meet tu, dia cakap nak pergi ambil helmet kejap .. lepas tu lesap terus. Maybe sebab die terkejut tengok saya gemok kot. Hinanye kan orang yang gemok nie? Saya rasa betul-betul terhina.
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Before and After Fraud? Judge for Yourself and Share!
I wanted to laugh out loud when I came across this SHOE ad while walking at Empire Gallery Subang, Selangor. How stupid do they thing we Malaysians are? Shouldn't the Malaysian Consumer Act do something about this to protect us and innocent consumers?
No way that a SHOE can magically transform her or anyone's posture, butt etc to dramatically?!
Razzee Razzaq: My Weight Loss Story
- Name: Razzee Razzaq
- Goal Weight Loss
- Achievement: Lost over 40kg
- Twitter: @razzeehimself
My name is Razie, from Kuala Lumpur and here is my story. All I can say is I was big since childhood. During my school days I was not an active kid. The only sport I've ever participated was 'Tarik Tali'. Because of my huge size I was made team captain. My buddies nicknamed me 'gemok' or simply 'mok' which I'm not ok with that. Despite being called that way, I still don't have the consciousness to change myself and try to lose weight.
The University Years - Weight Gain
I gain more and more weight during my university days. Even though I played tennis or badminton with my friends in the evening, still not losing since I did not taking care my calorie intakes and gobble any types of food that came across my mind. Almost every day I ate a huge portion of rice, nasi kandar as well as fast-food like McDonalds, kfc or burgerking and there was a time when I stop from doing any physical activities for the rest of the year. I admit that I felt embarrassed and shame about myself. The way I look and the way people look at me, but still, nothing happen. I just keep on repeating and do what I did best, EATING.
...Almost every day I ate a huge portion of rice, nasi kandar as well as fast-food like McDonalds, kfc or burgerking...
10 Cara Tambah Pengeluaran Kalori Tanpa Bersenam
Bagi anda yang memilih untuk tidak bersenam atau yang mencari cara untuk membakar lebih kalori, di bawah ini terdapat beberapa cara mudah untuk menambah pengeluaran kalori anda.
- Naik tangga setiap larian tangga boleh membakar sebanyak 5 kalori. Walaupun hanya 5 kalori, lebih baik daripada tiada langsung.
- Letakkan kenderaan anda jauh memaksa anda lebih berjalan. Pada dasarnya, berjalan di mana sahaja dan pada bila masa yang boleh.
- Makan dengan lebih kerap. Dengan makan lebih kerap, sememangnya amalan yang patut dilakukan, badan anda akan selalu mencerna makanan dan menjadi lebih aktif.
- Makan makanan pedas. Ini memanaskan badan anda, menyebabkan ia membakar kalori lebih banyak lagi.
- Hubungan kelamin (seks) adalah senaman yang baik dan dapat membakar banyak kalori.
- Ketawa. Boleh mengurangkan stres dan juga membakar kalori.
- Kopi dan suplemen metabolisme lain dapat menolong menambahkan pengeluaran kalori.
- Bermain dengan anak-anak anda. Bukan sahaja dapat merapatkan hubungan keluarga tetapi senaman yang bagus juga.
- Jalan-jalan di pusat membeli belah juga bagus. Lebih anda berjalan, lebih banyak kalori dibakar.
- Melakukan kerja rumah. Cuci rumah, basuh baju dan lain-lain kerja rumah adalah salah satu cara bersenam juga.
Sexercise? Tahukah anda bahawa 30min hubungan kelamin (seks) dapat bakar 100 kalori atau lebih?
Nak Kurus? 10 Kesalahan Diet Paling Besar
Cikgu Fitness #1 Malaysia
Dalam kebanyakan seminar-seminar dan email soal-jawap tentang diet, berikut adalah antara mistake yang sering diulang. Kesalahan diet berikut TIDAK akan membantu anda kurangkan berat badan. Jadi pastikan anda tidak amalkan mistake berikut.
1. Skip hidangan.
Jangan skip mana-mana hidangan. Lagi-lagi sarapan pagi. Rugi! Sarapan tu penting untuk mencetus metabolism harian anda. Jangan tunggu sampai di ofis baru nak makan. Makan sarapan first thing in the morning.
2. Cuma makan 3 hidangan sehari.
3 Hidangan TAK cukup untuk 1) mengawal nafsu makan dan 2) tingkatkan metabolism. Paling kurang makanlah 5x sehari. Ini tak kira samada anda ingin kurang, maintain or tambah berat badan. Makan malam pun boleh as long as you budget dalam keperluan kalori seharian anda.
3. Makan tak cukup.
Jangan jangan jangan tak makan. Nanti metabolism anda jatuh dan anda bukan sahaja melapar diri dan rugi pembakaran kalori. Kalau DCR anda 2,000 kalori sehari, paling kurang makan dalam 1,200 kalori. Yang penting makan kerap untuk kawal nafsu.
4. Elak nasi.
Saya sendiri pun makan nasi 2x sehari. Nasi adalah sumber karbohidrat yang baik. YES memang boleh menggemukkan kalau berlebihan tapi oats, buah atau roti pun boleh menggemukkan kalau berlebihkan. Nak makan nasi, jangan lebih segenggam tangan untuk satu hidangan.
5. Ikut diet membuta.
Ramai yang suka ikut trend-trend diet terkini seperti blood type diet, aktins, high protein dan lain-lain. Bagi saya, tiada masalah mencuba tapi jangan ikut membuta. Pastikan anda faham dan mempersoalkan fakta sains di sebalik setiap diet. Macam dalam agama juga. Kita tidak ikut membuta, setiap seruan ada hikmahnya.
6. Harapkan makanan tambahan dan produk kurus.
Tiada masalah dengan suplemen atau makanan tambahan TAPI jangan bergantung kepada produk-produk tersebut untuk menjadi pembela kesihatan anda. Pastikan diet keseluruhan dah baik, kehidupan yang cergas (tak semestinya bersenam) dan gabungkan dengan makanan tambahan. Barulah berkesan.
Contoh: Saya tiada masalah dgn penggunaan herbalife atau mana2 produk meal replacement. Tapi ia juga makanan dan bukanlah produk ajaib. Cuma kosnya tidak munasabah untuk penggunaan jangka masa panjang di Malaysia. Saya prefer whey protein – lebih ekonomi.
7. Tak tahu keperluan kalori diri.
Macamana nak kawal makanan kalau anda tidak tahu keperluan kalori seharian (DCR) anda. Nilai DCR seseorang adalah unik dan bukan angka anggaran or average. Pastikan anda kenalpasti DCR anda.
8. Elak makanan tempatan.
Saya sendiri pun makan di mamak hari-hari. Gaya hidup saya sememangnya Malaysian. Tiada masalah makan makanan kita selagi ia selari dengan keperluan kalori anda. Makanan barat seperti pizza, pasta, sandwich, meatballs pun boleh menggemukkan.
9. Terlalu fokus kepada satu perkara.
Ada yang ingat makan oats semata-mata boleh kurus. Atau minum air kosong sahaja. Diet yang baik bukanlah bergantung kepada satu atau dua makanan/minuman. Ia merangkumi kesemua pilihan harian dan jangka masa panjang.
10. Diet jangka masa pendek.
Bila dengar perkataan diet, ramai anggap ia sebagai suatu program 12 minggu atau short-term tapi tu SALAH. Diet sepatutnya menjadi amalan sepanjang masa. Definisi “diet” pun adalah “amalkan pemakanan”. Jadi pastikan anda amalkan diet anda bukanlah untuk short-term tetapi sepanjang hayat.
Amalan diet saya SAMA dari january 1st sampai Disember 31. Ia amalan gaya hidup yang TETAP dan bukan program 12 minggu.
Teaser: Razzee Razzaq's Amazing Weight Loss Story
Salam and good evening kevin,
My name is razie and i'm 28 years old. I just wanna say thank you for giving me the opportunity to share with you my weigI think it would be much more appropriate to share this with you since I
got all the knowledge about weight loss management from your writing.
So, in the attachment you will find the my before & after picture. For my story, i will email to you later.
tqvm kevin for sharing all your knowledge with us in order to fight obesity.
I am 40 years and lost 10kg in 3 Month
- Name: Aminudin bin Abdul Rahim
- Age: 40 Years
- Goal Weight Loss
- Achievement: Lost 10kg in 3 Month
Hi Kevin
First and foremost, I would like to thank you for the knowledge that you have shared. It really gave me the breaking point to my yoyo weight problems. I always have this issue of reducing my weight and then putting it on again. I am moderately active in sports (plays badminton once a week) but somehow it does not really help me with weight loss. After joining your workshop and understanding calories then I really know how to maintain or reduce my weight. Being active in sports now becomes a supplement in managing my calories.
After joining your workshop and understanding calories then I really know how to maintain or reduce my weight.
Working in Miri, Sarawak
I was originally working in Cyberjaya before I moved over to Miri Sarawak. For the first 3 months, I did not manage my eating habits well. Roti Canai, Roti Nan, Capati, Teh Tarik, Mee Jawa, Chicken Wings, etc etc are my daily menu. My company organized a health month and I did a health screening somewhere in November 2011.
To my surprise, my readings were really off the chart, everything! Weight at 78 kg (overweight for my height of 1.71 cm), tummy 100 cm, BMI, blood sugar (10.5), Cholesterol, blood pressure at border line (pre-hypertension). That really woke me up! Cannot be like this! I am going to be 40 next year.
The health organizer approached me and asked me to join your workshop. I sign up and that where the CHANGE begins…. Jeng jeng jeng… I also started reading your e-books starting with the 5 kg in 5 weeks of weight loss.
Post Weight Loss Workshop Diet and Exercise
After attending your workshop, I did the extreme. I STOP totally, the daily tea breaks habits and also my bad eating habits. My dislike of vegetables also changed 360 degrees. I become a fan of vegetables. I followed your advice to:
- eat more fruits & vegetables
- eat half portion of rice
- took half teh tarik
- eat more frequently.
I also make habits of parking further away to walk more and increase my weekly exercise (play futsal 2 times a week, badminton, weekends jogging & bowling which is my favorite sport). In the beginning, it was quite hard because I am not used to these intense activities, especially futsal. One time after finishes playing futsal, my hands are shaking.
My wife also says that I am obsessed with you because I keep on talking about what you do :) Even when I am driving from KL to JB when I stop at the R&R, I will buy fruits for snacks. I also never forget to give myself an off day.
The New Me - From 78kg to 67kg
All these changes I have made really help me a lot:
- I manage to reduce my weight to 67 kg
- Tummy to 87 cm (somewhere in Jan 2012)
- My blood sugar reduces to 5.4
- No more hands shaking after futsal, I can last for an hour with no issues!
Reward and Sharing My Knowledge
I feel great and people come to me saying that I look young. That’s the best part.. haha.. perasan pulak. Also because of this change, my wife starts following my diet. I created an excel sheet to calculate BMR (attached) and share this with my family & friends. I also need new clothing’s as the old ones are too big. Pants are 3 inches too big now!
M.Zulkifli - Before & After: How I Lost 10kg
- Name: M.Zulkifli
- Goal Weight Loss
- Achievement: Lost 10kg in 1 Year
- Twitter: @mzulkifli
- Official Website: mzulkifli.com/
How? Well, through bloody hard work, that's how.
But honestly, I thought it was an impossible task doing it on my own without the help of one of those fat-sucking treatments with a celebrity face on it. Oh yes, I did consider paying a bunch of money to do exactly that, but I never made the phone call, which has proved to be the right decision. (Also, I can't imagine going into one of the outlets and saying, "can flatten my tummy ah?")
I've also had a few false starts these past couple of years. In late 2010, I decided to basically cut down on my meals, and it did work for a while. I also bought the exercise bike and treadmill, but those became very expensive clothes hangers after a few months.
But the road to seriously losing weight started approximately one year ago when I took up running. I've blogged about it, so clickHERE to read about exactly why I run.
I actually didn't put any target on the amount of weight I wanted to lose or even the time frame. I wanted to get into shape without that extra pressure. And as you know, I have fallen in love with running during the process.
But after a few months, I had gone down 5kgs to 87.5. Then it became 86. All this through running and cutting down on all the makan a little. No supplements or personal training.
Breaking my weight loss plateau
Then came the hardest part; for the longest time, I simply couldn't dip below the 85kgs barrier. It would almost be there, but for some reason, it would go up again. This despite all the extra mileage I was putting into my running. I honestly thought it couldn't be done.
But a couple of months ago, I started going to the gym on a regular basis. Ah yes, the gym. It's been ages since I joined a proper club. Even when I worked out, I basically used the mini gym set I have at home comprising a few dumbbells, a barbell with weights and a bench.
But with a proper gym, I was instantly motivated to zap the fat and pile on the muscle. Chewah.
And guess what? I got on the weighing machine yesterday and saw that I have lost 10kgs since April last year. At 82.5kgs, I am still 3-4kgs off my ideal body weight, but I do feel great.
My Exercise Routine, Diet and Supplements
And here's my current routine and eating habit: I take one type of supplement from GNC, workout at the gym three times a week (30-40mins of weights & 25mins of cardio), run three times a week (3-6km on average), stay away from roti canai and nasi lemak, and eat healthier snacks. Support from the fam is also crucial. And yes, I read a lot of health magazines!
The downside? I need new clothes! Jeans, shirts, t-shirts, the works. And the steak houses are rather upset with me now. Haha.
A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!
A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!
10kgs lost might not be a big deal to some of you out there, but more than anything else, it proved to me that the impossible could definitely be, doable
Aravind Teoh: Getting ripped from 120kg to 67kg in less than 6 months
- Name: Aravind Teoh
- Age: 30 Years
- Goal Weight Loss
- Achievement: Lost Over 50kg in 6 Month!
I'm Aravind Yeoh 30 years old from Taiping, Perak. Here I would like to share my journey of getting ripped from 120kg to 67kg in less than 6 months.
Obese since childhood
I was seriously obese since my childhood. And losing fat in Malaysia is just impossible for me because Malaysia is the heaven of food (although I'm a vegetarian). My favourite food was always carbohydrate (bread and noodles). I could eat 5 roti canai or 4 wanton mee or 6 packets of nasi lemak or a large pizza (extra cheese) at a time without feeling full. There were times where I felt embarrassed with my size and weight especially getting clothes to fit my body. I don’t really know how to dress for a public event and was quite reluctant to join in social activities.
..My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009...
I never dream to have a ripped body with 6 packs as I have now. My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009. But I just ignored it. My elder sister started a slimming programme with Herbalife but no result after few months. So I told myself and very determined that I'm going to start my own workout routine after watching the reality show The Biggest Loser. Bob and Jillian’s words were always in my mind-there’s no short cut to losing fat and being healthy. I started to look for information. My father also gave me some guidelines because he was a body builder and Mr Perak 40 years ago.
The Learning Process
I searched for informations in the internet and the most important thing is I bought Kevin’s book Fitness 24/7. It was my bible and helped me a lot. I learned how to count my BMI, BMR, and DCR. And when I told my family that I will take 1 year to lose weight, everybody was laughing and teasing me.
My Transformation Training Guide
I started to do some cardio exercises at home like cycling, hiking, brisk walking, and swimming in the morning before breakfast (to burn fat rather than glycogen) and another 30 mins in the evening. I would change my workout routine every 6-8 weeks to avoid hitting plateau. I did lots of HIIT cardio and cross fit training. My weight dropped fast within the first 2 weeks (12kgs). But after that, my weight just stopped going down. So I decided to join gym. We don't have a good gym or professional trainer in our small town. I spend 2 hours (2.5 hours the most) in the gym (with the old school and homemade equipments). My first 30 mins will be either on treadmill or cycling. Then I continue with weight training.
My Weight Loss Diet Plan
After I started my workout routine, I change my diet totally. No more refine carbohydrate. My diet consists mostly on varieties of vegetables, fruits, grains, nuts and legumes. I challenged and pushed my daily calories intake from 3000 calories to less than 2000. I learned a very good lesson regarding food. Good and bad food, vitamins and minerals, anti-oxidant and free radicals in food. Even my neighbors were shock to see my new ripped body. My daily food during my ripping period is as below:
- 8.30am (breakfast): Protein shake or oat with Milo or cereal with milk or blended mix grains (brown rice, black and white sesame, almond, Brazilian nut, walnut etc with little bit of molasses.)
- 11.00am: Snack. 1 hand-full of mix nuts or 2 fruits orange and green apple
- 1.00pm (lunch) : Boiled vegetables and egg(broccoli, cabbage, spinach, carrot, tofu, especially bright colours vegetables)
- 3.30pm: Protein shake
- 6.30pm: Fresh fruits or yogurt or healthy cookies(fiber cookies)
- 9.00pm (dinner): Boiled vegetables or blended fresh fruits with vegetables.
- Overall: lots of green tea.
Supplements?
My diet sounds very boring but fortunately I can accept them and suppress my appetite well. My supplements are protein powder (whey protein) and multivitamins tablet. I tried other gym supplements before such as the Nitric-Oxide (pre-workout supplement) and Fat Burner (Lipo-6 and Total Lean), but all these didn't help me at all but only gave me bad side effects. So from my experience, there's no short cut to get a good ripped body except the correct way of eating and proper workout.
there's no short cut to get a good ripped body except the correct way of eating and proper workout.
Before and after photos
I would like to attach 2 photos of myself, my present picture and myself few years back(very unfortunately I didn't take a photo of myself before I started my workout routine because I don't like to see my own body. I never thought it would be so successful). The only left for memory is my extra flabby skin at my waist and thigh area.
People had a hard time believing that I could lose such a large amount of weight in such a short time frame. People always asking me how difficult it is to achieve my goal and I always answer them it’s not difficult at all if we have the strong determination and understand our own body and the food we eat. Now I feel great, energetic, so much healthier and more confident in myself to motivate others.
Determination and Self discipline
And I would like to tell everyone that I was seriously obese since my childhood and I did it, so does everyone. We just need a strong determination and good self discipline.
*(I do not recommend others to follow my diet without understand your own body needs.)