Several years ago I needed to lose 15 kg's, it took me 6 months to achieve this goal. In the last 6 months I've put 10 kg's back on again. I don't eat rice, potatoes or pasta but I do eat 1 slice of toasted sourdough bread every second day with a boiled egg, tomato and lettuce. Every other day I eat instant oats with fat free yoghurt and fruit. Lunchtime I eat steamed fish or chicken with vegetables or salad. Dinner I eat nothing just one large bottle of beer. I also walk for 90 minutes first thing in the morning. This worked well for me in the past but it's not working now.

It doesn't sound a lot of food, maybe it's a hormone issue, if you really want to lose weight then keto seems to work well, you'll be able to eat a lot more food than what you state, upsides and potential downside which keto people seem to ignore

Last time you did a check up?

Fatty liver is one thing that can prevent you from lose weight.

Try a balanced clean food high protein diet 1500- 1800 calories max for two weeks and see if you manage 2kg down.

Move at least 10 min every hour awake doing something instead of sitting or laying down

Buy a rower or ski machine, boxing ball or anything you like to motivate you. Stair climbing is excellent to if you got the chance to walk up and down a few floors every hour.

And also keep your walk every day.

How much you weigh? Tall? And age?

This might be an unpopular opinion...

But... a lot of people swearing by Muanjaro... If you are healthy, eating well, active, exercise - and still cannot lose weight, then being open to such alternatives seems like a valid option IMO.

On 1/8/2026 at 5:28 PM, NONG CHOK said:

Several years ago I needed to lose 15 kg's, it took me 6 months to achieve this goal. In the last 6 months I've put 10 kg's back on again. I don't eat rice, potatoes or pasta but I do eat 1 slice of toasted sourdough bread every second day with a boiled egg, tomato and lettuce. Every other day I eat instant oats with fat free yoghurt and fruit. Lunchtime I eat steamed fish or chicken with vegetables or salad. Dinner I eat nothing just one large bottle of beer. I also walk for 90 minutes first thing in the morning. This worked well for me in the past but it's not working now.

I lost very similar to you in the last half of last year, although my efforts stalled in December after I'd caught a heavy cold and cough which took about 3-weeks to clear completely. So during that time my daily early morning one-hour walks stopped so I could focus on sleep, but I maintained my eating schedules and intermittent fasting.

I too do not consume any rice, potatoes or pasta. I also do not consume fat-free yoghurt as I want plenty of good fat in my diet. What I do not want is anything starchy or sugary. Pretty much everything I eat is a whole food. Plenty of nuts and seeds on Greek or Bulgarian sugar-free unflavoured yoghurt and I eat a lot of pork belly with tomatoes, onions cooked in an air-fryer, with sprouts, broccoli and cauliflower on the side drizzled in EVOO and salt & pepper. I add quite a lot of salt to my food because I do not consume any processed food at all.

I live in Pattaya and only cook for myself now using an air-fryer. My breakfasts commonly comprise of 3x eggs with sliced tomatoes on toasted sourdough bread also, but add melted cheddar cheese on top. I do not eat any cereals at all and only limited fruit.

I will be honest, as delighted as I was with my weight loss last year I think I have now plateaued. I am stuck at 80kg (down from 96kg) but know I still have more fat to lose but it won't shift. From what I understand is that the body accommodates and becomes accustomed to what you do and realises it is the new norm and your existence is not under threat due to scarce nourishment.

What I am now trying is to jumble things around and mix things up by not intermittent-fasting to the same extent every day and giving myself a few more treats, plus including some starving days and extended fasting times, plus not walking the same routes every day or even walking every day, but when I do walk, I walk considerably more.

I think the general rules to help with weight loss are similar or the same across most people, but the smaller details and refinements are very much per each individual person. What works for me may not work for you and vice-versa.