Fat-Loss School

Real nutrition science, the Malaysian way of eating

Quick tips

• 💡 A glass of water before meals cuts intake ~10% — the cheapest fat-loss tool there is.
• 💡 Eat protein first, vegetables second, rice last — same plate, fuller sooner.
• 💡 Swap one daily teh tarik for teh o kosong — over a year that's ≈ 4 kg of fat worth of calories.
• 💡 Judge weight by the 7-day average, never a single day — daily numbers are mostly water theatre.
• 💡 Sauce on the side for dipping uses ~30% less than pouring it over.
• 💡 The air fryer is the fat-loss kitchen MVP: 3 g of oil delivering 30 g of texture.
• 💡 Under 6 hours of sleep adds ~300 kcal of eating the next day — sleeping IS a fat-loss action.
• 💡 A fist of vegetables or one fruit per meal — fibre is the most underrated satiety switch.
• 💡 A 10-minute walk after meals flattens the glucose curve — two laps of the parking lot count.
• 💡 Sambal, kicap manis, peanut butter: weigh 20 g once — after that your eyes become the scale.
• 💡 A missed day isn't failure, it's a data point. Log your next meal — the streak restarts now.
• 💡 Batch-cook three portions of chicken on Sunday — weekday 'no time' loses its excuse.

This tool provides general nutrition information, not medical advice. If you are pregnant/nursing, under 18, underweight, or have a chronic condition, consult a doctor first.