• NH and friends NoktahHitam is my alter ego. I am a nocturnal Web Developer at Laman7. Part time innovator, full time procrastinator.

  • “Read, and you will be well read.”- No Idea

Lose 10kg In 30 Days

If it taste good, spit it out
This may come to you as bragging, but hey, I don’t care.

My weight watch in 2007;

I was about 77kg and lost 12 kg in 1 months (to 65kg). I needed to lose weight so I can run faster and lower the risk of ruining my knees (due to intense change of pace). Almost every part of my body shrunk. My waist was 36 inch and down to 31 inch.

First and foremost, an immense amount of determination is required. If you are half-hearted and impatient , just stay away, be fat and shut up about it . I can safely say, you’ll see the results in 1 months. Get a partner and lose weight together.

Did I say 10kg? Well, I meant any amount of kg, as long as you do it right. If you’re categorized as obese, you’d lose a lot more.

Eating rice is a sin. Rice is a necessity for Malaysian. Not many can survive a day without rice. Rice is the biggest contributor of carbohydrate in our routine meals. In this diet, you are forbid to eat rice and other derivatives of rice, like mee hoon etc. For better results, skip any food which contains carbohydrate.

Sugar is also a sin. It’s almost impossible to avoid sugar in our daily lives. When you’re out with your friends, drink plain tea (no sugar or milk). Also no snack and tit-bits at all time.

No Oil and Fast Food. Stay away from deep-fry dishes or anything that requires oil. Your meal must be boiled, grilled or steamed. Yeah, also no fast food, they contain tonnes of oils.

Eating right. Remember, eating right is the key to losing weight. There is 5 meals a day, breakfast, lunch, tea, dinner and supper. Don’t ever skip any.

Exercise (optional). Burn more fat while you’re at it. Jog for 15-30 minutes. Take the stairs instead of the elevator. Walk a lot more than often. Public transport helps too.

What to eat? Anything that contains protein but be sure to limit the amount of consumption. E.g. it’d be close to stupid if you had a whole chicken for lunch. Drink a lot of plain mineral water.

My personal diet.

  • Breakfast – 2 half boiled eggs or oat cereal. Low fat milk
  • Lunch – Vegetable or salad. Mineral water.
  • Tea -Half can of tuna or oat meal.
  • Dinner – Alternate between grilled beef, fish and chicken
  • Supper -The other half of tuna or oat meal.

After a few months of dieting, my weight went down to 59kg. I was so frigging skinny and decided to gain back a few kilo to 64kg. Perfect BMI (body mass index)

I did it, so can you.

ps: lose weight and you can save petrol too!  :arrow:

 

There are 57 Comments for “Lose 10kg In 30 Days”

air putih.. mmg sgt2 berkesan jika kau tgh diet.. minum 500mL air putih boleh membantu meningkatkan metabolisme sebanyak 30% selama 40 minit..

Mohd Ismail’s last blog post..Seleksi Terkini 20 Jun 2008

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Mohd Ismail replied #1

dan, tahniah kerana berjaya kecikkan pinggang 5 inci =)

Mohd Ismail’s last blog post..Seleksi Terkini 20 Jun 2008

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NoktahHitam replied #1

This draft was in my blog since 2007, haha. Thanks anyway.

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melbie replied #1

Drafted since 2007? LOL

I know that skipping the rice works teamed with drinking lots of plain water works! But in my case, I tend to skip meals a lot … especially breakfast since I tend to snooze the alarm and sleep a little while longer! :razz: Most of the time I only manage to take my lunch and dinner…

melbie’s last blog post..Day 1 in Jakarta – Part I

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Mohd Ismail wrote on June 23, 2008 #1

tahniah! another success dieter. :)

my metabolism level is high (rasanya lah). i eat almost every 30 seconds. Never skip my heavy meal. But sigh, still couldnt get my ideal weight which is 45kg. :(
should i consider myself lucky?

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NoktahHitam replied #1

I can very much control my own weight. Fluctuate it anytime I want it. Mind over matter.

Azrn, get weight gain. A few months, you’ll gain some.

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azrn wrote on June 23, 2008 #2

err,semua sibuk cakap pasal nak kuruskan badan tapi saya rasa saya belum jumpa sesiapa yang cakap pasal nak naikkan berat badan.

ixora’s last blog post..Penyesalan…

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NoktahHitam replied #1

Lucky kalau skinny. You can eat anything in this world and still be skinny.

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azrn replied #1

yerp. im skinny that can eat anything and still skinny.

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ixora replied #1

but i don’t wanna be skinny.. :cry:

ixora’s last blog post..I told you i’m busy!

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ixora wrote on June 23, 2008 #3

did you still maintain that diet?

simple but still managed to fulfill your daily dose of energy. and besides losing weight, you can stay healthy. nice.

if I did all of the above, god knows how skinny i’ll be. i consider myself lucky because no matter how much or what I eat, I weight only 40-42kg at 19 years of age.

khalil’s last blog post..Bali Trip – Part 1

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NoktahHitam replied #1

Oh god! I do 60 – 65 kg of bench press every week.

I feel light headed when I’m skinny.

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khalil wrote on June 23, 2008 #4

u should add fasting in the list. provided no over eating durimg breaking fast time.

btw, this is really me, as in me. :P

norlinie’s last blog post..Take 5

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NoktahHitam replied #1

fasting seldom kurus. gemok lagi ade la

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norlinie wrote on June 23, 2008 #5

Losing weight is a life-long project, not just for few months. And it will be very tiring if you have to cut off those “sins”. I agree with all the things you pinpointed in this post and I believe it works. :up:

That’s for the diet part. I still encourage some physical exercise for long term. We can’t take food without oil, sugar, and other tasty but fat-causing food, for the rest of our lives. Just imagine you gonna eat nutritious and healthy food (normally not tasty as those deep fried or sweet snacks) and stay away from those yummy-licious food for the rest of your life..OMG..life will be so bored then. :shock:

The key is, pampered yourself once in a while with some appetizing food and remember to do exercise regularly. :)

I lost weight but I still have an “oustanding” tummy (as if I’m pregnant, you see). Dieting alone is not enough for me anymore. So I bought an exercise ball and workout everyday (even though it just takes few minutes per day).

Apple’s last blog post..Pink Panther Theme in Guitar

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NoktahHitam replied #1

Well, when you’re close to your desired weight, you can maintain the diet, as long as you add proper amount of carbohydrate.

I’m sorry I beg to differ, losing weight shouldn’t take a lifetime, dietary is. Eat right, exercise regularly and quit smoking, that might help.

I have a book called ’10 minutes for tum & bum’. Love it, shrunk my ass and excessive tummy ;)

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Apple wrote on June 23, 2008 #6

adeh… aku baru jer posted ayam goreng at my blog. hmm.. i am gaining a lot for the past 2-3 months.. i’ll be damned if keep going at this rate. yes, you did it, so i can too.. mind over matters.. :grin: :grin: shall bring it down from 74kg now to 65-68kg. note to self: stop procrastinating and go do some farking sexerciseexercise.. :roll:

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NoktahHitam replied #1

you’re tall la bong, 70-74kg is the right weight for you. all that is left is to work out!

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bongkersz wrote on June 23, 2008 #7

baik. saya akan cuba !!!

AyUmi’s last blog post..:: revenge tag from NoktahHitam ::

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NoktahHitam replied #1

you bukan kurus ke?

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AyUmi replied #1

tembam kat pipi :roll:

AyUmi’s last blog post..:: revenge tag from NoktahHitam ::

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melbie replied #1

got exercise for pipi tembam ke AyUmi? I need that too… :cool: NH said only babies looks cute with chubby cheeks… :sad: hihihihihi

melbie’s last blog post..Day 1 in Jakarta – Part I

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AyUmi replied #1

melbie.. it’s okay. i don’t do cute, so takpe la kalau tembam tak cute hahaha. i slalu tepok2 pipi je.. tapi tembam gak :roll:

AyUmi’s last blog post..:: revenge tag from NoktahHitam ::

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NoktahHitam replied #1

tembam kat pipi? I managed to get a drug addict look when my weight was 60kg. dipendekkan cerite, lose weight. Mende lain, lain kire :smile:

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melbie replied #1

huik… time aku kurus dulu pun, when I only weighed 45kg, pipi aku tetap tembamlah, NH… aku sendiri pun hairan why like that … :sad:

melbie’s last blog post..Of A Big Fish & Asbestos

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AyUmi wrote on June 23, 2008 #8

huhu. my weight still gaining.
i think i should avoid doing above sins. huhu :roll:

syuxx’s last blog post..Use Proxy Server to view blocked site

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syuxx wrote on June 23, 2008 #9

ok, now, how about ‘Gain 10kg In 30 Days’?

MK’s last blog post..Menipu dalam Freecell

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NoktahHitam replied #1

makn tido, makan tido, jgn berak. confirm gemok!

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melbie replied #1

jgn berak? Aik… accumulating toxin! Ewww :down:

melbie’s last blog post..Of A Big Fish & Asbestos

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MK wrote on June 23, 2008 #10

adekah ianya ditujukan khas untukku?

mak terasa nyah.

huhu.

Ayu’s last blog post..To have more or settle with what we have?

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Ayu wrote on June 24, 2008 #11

:up: nice tips… but mesti consistent kan? i kejap gemok kejap slim.. haih… seriously tak dapat say no to makanan at all… kejap gi swim, kejap lari pastu the next day tido for the whole day and makan! makanan is everywhere..

oh suddenly rs best jadi rakyat malaysia. kaya dgn makanan berlemak-lemak.. hihi :razz:

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nono wrote on June 24, 2008 #12

Wow, that’s a strict diet. I’m also currently on a diet, but an ‘organic’ diet, amalkan 5M (macam dalam iklan tu). Organic meaning, I eat mostly natural foods but not entirely vegetarian. Since I work in the food-biotech sector, you get creeped out by the amount of chemicals that goes into your daily meals..seriously. But it’s inevitable :roll:

It scared me skinny, alright. Haha. Lost 4kgs in a month and still losing weight out of sheer horror. Disclaimer: Losing a vast amount of weight in a short period of time is highly unhealthy.

Btw, have you heard of ‘Diet Rasulullah s.a.w’ ?Amalan pemakanan yang paling sempurna. Look it up, yeah.

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Zaza wrote on June 25, 2008 #13

its always about losing weight.. is there any post about gaining weight in a healthy ways?

saffa’s last blog post..ONE and ME

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saffa wrote on June 25, 2008 #14

nice tips.thanks.berkobar2 ni

Fahmishah’s last blog post..Berubah Kepada Yang Lebih Mantap

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Fahmishah wrote on June 30, 2008 #15

good tips and i must try!

shazanateh’s last blog post..Protected: TEMANKU, KEKASIHKU, SYURGAKU

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shazanateh wrote on July 4, 2008 #16

my biggest sin is: i cannot live without nasi! macam mana la nak diet ni..isk

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supermummy wrote on September 16, 2008 #17

weeee…thank you very muchy mr NH. :grin:

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yumi wrote on November 13, 2008 #18

if without excerise just follow the meal u gave me will it’s still see the result?

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anon wrote on April 28, 2009 #19

i think this diet is so unhealthy. u better check with ur DIETICIAN. are u having eating disorder? U have to go to see a psychologist now.. before it’s too late.. losing more than 3kgs in a month is very dangerous. you are so lucky that ur heart didnt stop!!

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NoktahHitam replied #1

Oh really? It ain’t that bad actually. I’ve lost even more than 3kg before.

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xkaleidoscope replied #1

I agree with you that it’s unhealthy to lose that much in a month’s time, but you can certainly lose 1-1.5kg a week. I’d say losing 10kg in a month is very dangerous, not 3kg. Then again, it all depends on a person’s body composition and how much they need to lose.

And I think you’d have to be on an extremely strict diet for a while before you could really develop any serious heart problems… one month won’t do much damage.

To the OP: did you experience any sagging skin? Since that much weight loss in that amount of time might make it difficult for the skin to adapt and all.

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dianarozi wrote on May 18, 2009 #20

found your site while searching ‘how to lose 10kg in 3 months’, but found ’10kg in 1 month’ instead! lebih fast track. will try ur tips this month. hopefully tak hilang nutrients byk sgt la. btw, i enjoy reading how u write.

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kay wrote on April 7, 2010 #21

I found ur blog while searchn tips to loss weight.. i had a gud tipss here frm u.. thxx…hope it will wrk for me…wish me!!
thx dearr..

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ReeNa wrote on May 20, 2010 #22

hmm…hye guys..m 19 years old now..according to my BMI..i need to lose atleast about 10kg’s to reach the normal weight. can you guys help me by giving some effective idea’s..?? im still studying so i dont have much time to go for jogging…

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sowmya wrote on December 25, 2010 #23

hi, I live in a dorm its kind of hard to find a boiled egg in the morning. If I just eat cereal and milk plus an apple is that ok?
By the way, what’s the best oat cereal do you reccomend?

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nadiya wrote on February 4, 2011 #24

Hi!

I’m allergic to oat (I know it’s WEIRD), is there any substitute I can use for the oat cereal? Can I have corn flakes instead?

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Leen wrote on February 21, 2011 #25

hi , do you think i can loose my weight if i do all above except exercise? b’cause i don’t have much time to exercise and i’m sitting for my pmr this year. is it goin to disturb my studies ?

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NoktahHitam replied #1

My God, you are still young. Eat all you can, because your metabolism can accept it. You can think about dieting after your PMR is done ;)

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bella wrote on September 25, 2011 #26

Hmm I lose 15kg in 1 month and 2 weeks so 5kg in 5weeks. To be honest, for me its more easier to lose weight than gaining a weight. Now my weight 69kg and I will continue to 50kg-60kg. When i’m 14teen, i’m dieting until my weight 66kg and continue gaining weight back when i’m 17teen. After SPM, just lose back 15kg. Sound easy right? Yeah, took me 2 years to gain 18kg. So, just need a good DISCIPLINE and thinks before you eat!!! I’m male. and its crazy if i say i <3 lose weight. haha :) not dieting because everyone say you're fat. Dieting because you want to STOP living like a ______ unhealthy human being lmao.

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franfine wrote on January 25, 2012 #27

Do you have any particular exercise? I’m 20 and I weigh almost 90kg. I gained almost 20kg after my SPM year. Which is just.. sad. Now I’m a full-time student and eating on the right time is just out of the question :/

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Najwa wrote on May 19, 2012 #28

hi, your diet system looks very similar to the dukan / atkin diet in their late phases.
by the looks of your diet it is pretty much protein plus veg. do you eat fruits with it?

good job by the way!

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rosie wrote on November 30, 2012 #29

Hi there, I’m 15 years old, I weigh 57kg and my height is 158cm. I really want to go down to 47/48 (lose 10 kg) in a month..
I just want to ask, is there perhaps any more advice you could give me?

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amy wrote on January 16, 2013 #30

Can i replace the grilled stuff with ones roasted in the oven? :)
i cant wait to try this

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Susan wrote on February 14, 2013 #31

can i eat fruits..please reply

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NoktahHitam replied #1

Yes, why not?

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munny wrote on July 5, 2013 #32

Can we eat Curd with vegetable salad..please reply

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NoktahHitam replied #1

Sure you can, why not?

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munny wrote on July 18, 2013 #33

Leave a comment, I won't bite ;)

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