How to lose weight effectively

1. No rice
2. No burgers
3. No pizza
4. No noodles
5. No instant noodles
6. No cakes
7. No soda
8. No beer
9. Run
10. Do 7 min high intensity workout
11. Have healthy sufficient sleep (e.g. sleep 12am, wake-up 7am)
12. Minimize stress
13. Drink tea
14. Minimize sugar intake

8am
What to have for breakfast:-

1. White coffee with 1 tablespoon of sugar
2. Cream crackers (Optional)

12.30pm
What to have for lunch:-

1. 1 piece of chicken breast or fish
2. Veggies or an egg
3. Hot tea with sugar
4. Veggie/herbal soup
5. Dessert - Fruits or ice-cream

1.30pm
What to have for tea break:-

White coffee with a tablespoon of sugar

8.30pm
What to have for dinner:-

1. Hot milo
2. Cream crackers

Have hot water throughout the day at work.
If you are still hungry have more hot tea or milo with cream crackers or pringles cheese chips.
If you constantly have dry-throat, suck on hacks candy at work or bedtime.
Your weight-loss will be successful if you cut out carbs, sugar and alcohol from your meals.
And your workout will be more efficient if you do the 7 min high intensity workout.

The 7 min High Intensity Workout
(Each workout is 30 seconds long)

1. Jumping Jacks
2. Wall Squats
3. Push-ups
4. Crunch
5. Step-up
6. Squats
7. Triceps Dips
8. High Knee Run
9. Front Lunges
10. Side Plank
11. Push-up With Rotation

Happy New Year and Good Luck!