A 15 kg gain over 8 months from a patrolling job is actually quite understandable. Patrol work can quietly change eating patterns:
irregular meals
convenience food
sweet drinks to stay awake
late-night eating
fatigue → craving fast carbohydrates
Your current pattern already shows the biggest issue is probably not “eating too much food,” but:
frequent refined carbs (nasi lemak + nasi + roti)
liquid sugar (condensed milk drinks)
low protein/fiber balance during the day
The good news: losing 5 kg is realistic without extreme dieting.
Here’s the simplest approach for your situation.
The Biggest Win First: Remove Sweet Drinks
Condensed milk in tea/coffee can quietly add:
150–400+ calories daily
That alone can equal:
2–4 kg gain over months.
Replace With:
kopi O kurang gula
tea without condensed milk
plain coffee
oat milk if affordable
plain warm water during patrol
Do not underestimate this change.
Your Food Plan Is Actually Good
Your idea:
oats
pumpkin
chicken
egg
tofu
This is already much better than:
nasi lemak
roti bakar
sugary drinks
You do NOT need a perfect fitness diet.
You need:
stable calories
higher protein
less sugar
less refined carbs
---
Simple Malaysian-Style Fat Loss Plan
Breakfast
Instead of nasi lemak daily:
Better Options
oats + banana
2 boiled eggs + oats
wholemeal bread + egg
plain coffee/tea
If craving nasi lemak:
limit to 1–2 times weekly
reduce sambal quantity
avoid sugary drinks with it
---
Lunch
You can still eat rice.
Just reduce portion.
Rule:
1 fist-sized rice portion only
Then:
more vegetables
chicken/fish/tofu/egg
Example:
half rice
grilled chicken
sayur
soup
Avoid:
extra kuah banjir
sweet drinks
fried add-ons daily
---
Dinner
Your current roti bakar likely spikes hunger again later.
Try:
soup + tofu
chicken + vegetables
oats
boiled eggs
pumpkin
Keep dinner lighter than lunch.
The Patrol Job Problem
Patrolling creates:
boredom eating
stress eating
sleepy sugar cravings
Prepare emergency snacks:
boiled eggs
peanuts (small portion)
bananas
roasted chickpeas
water bottle
This prevents: “I’m tired, just buy something sweet.”
---
The Most Important Thing: Walking Is Already Your Advantage
You already move during patrols.
So you probably do NOT need:
hardcore gym
intense workouts
You mainly need:
calorie control
sugar reduction
consistency
That alone may drop:
0.5 kg weekly
Which means:
5 kg in 2–3 months is realistic.
---
Simple Structure (Very Important)
Do NOT try:
extreme fasting
cutting all rice
“clean eating” perfection
That usually fails after stressful work shifts.
Instead:
Focus on 3 Things Only
1. Remove condensed milk drinks
2. Reduce rice portion by 25–40%
3. Increase protein (egg/chicken/tofu)
That’s enough to start.
---
One More Important Thing
Lack of sleep during shift/patrol work increases:
hunger hormones
sugar cravings
belly fat storage
So if possible:
improve sleep consistency
even 30–60 minutes more helps
---
A Simple Realistic Day
Breakfast
oats + 2 eggs
kopi O kurang gula
Lunch
half rice
chicken/tofu
vegetables
During Patrol
water
banana/egg
Dinner
pumpkin soup
tofu/chicken
tea without condensed milk
---
You do not need to become “fit culture.”
You just need a sustainable rhythm your tired working self can still follow.
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