Alvin Netto

The one thing you must do to lose weight is to make sure you are eating in a calorie deficit. A calorie deficit means you eat less than what your body burns. With proper nutrition and training, your body will convert fat for energy and that’s how you’ll lose fat.


Eat MORE nutrient-dense food

Your diet needs to be filled with food that has vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, seafood, lean meats, eggs, peas, beans, and nuts. The biggest benefit is you will feel full longer which ensures you are eating a calorie deficit for weight loss.


Eat LESS processed food

Processed food generally contains high sugar and calories which easily put you in a calorie surplus and weight gain. Examples of processed food are cakes, biscuits, ice-creams, packages food like Ramly burger, sausages & nugget, kuih-muih, Buble-tea, frappuccino, and tea tarik. A lot of Malaysian foods are considered processed food and we need to be mindful of the quantity if we were to consume them.


Here’s a common story I hear often from people:

Alvin, I have already reduced my portion size but why I still can’t lose weight?


The reason for that is you may have reduced portion size and eating lesser than usual but you are still not eating in a calorie deficit for your body to burn fat. It’s also very likely that the foods that you consume are mainly processed food – small portion and high in calories.


Count your calories intake

It’s important to know roughly how much calories are you consuming daily AND the calories of a certain food that you normally eat. For example, one date is 23 calories, a plate of Maggi Goreng telur mata is 470 calories, a cup of Teh Tarik is 140 calories, a serving of Roti John is 270 calories and a plate of Murtabak is 676 calories.


3 ways you can calculate calories

1.) Download the app myfitnesspal on your smartphone to search for food and its calories.

2.) Read the nutrition label at the back of food packaging.

3.) You can google the calories of food. Tyre “1 apple calories” and Google will show 95 calories.


It required discipline and dedication for you to search the calories of every food and beverage you consume daily. You don’t have to calculate calories for the rest of life, even I don’t! The goal is to be more aware of food and its calories so you can tell whether you should be eating the extra slice of cake or take an extra serving of apple pie.