I can't change my habit

Can you try tofu, or beans, or any seafood? These are all good proteins as well. Also, eggs are great sources of protein. Another thing that will help with hunger is to eat good fiber, grains etc. You could also try soy milk, or other similar for healthy proteins. You also have to remember you will be hungry at first because you are not eating as much as your body is used to. After you make the changes and stick to the change for approx. 3 weeks, your brain and body will adjust. Stay with it! you'll get there

I struggled with the same thing when I first started. I have been doing it since May, I am just now getting to the point where I don't panic due to my hunger. One of my pals on here suggested I read the book Beck's Diet. It isn't a diet book as in it isn't a fad diet and it doesn't tell you what to eat or how. What the book does do is help you figure out what habits you have that are holding you back from your goal. For me being a compulsive/over-eater/anxiety-eater it has been very helpful. It has helped me figure out the difference between hunger and the desire to eat. Most of what I was feeling was the DESIRE to eat.

Now that I am getting better at it, I don't feel hunger all the time. I would highly recommend it. I bought my copy at a used book store for 2.00.

Also, veggies are awesome!!! They are so low in calories you eat them all day and barely get close to your goal. Also, once you get a handle on your eating/hunger you can eat rice and anything else you want as long as you are mindful of your portion size.

Good luck!!

Eat vegetables. Lots of them. Stay away from rice, roti, noodles, etc. Eat an entire melon for dinner sometimes. Eat big piles of steamed cabbage.

Get off the sofa and get moving two look at better option for foods. Lose the coffee drinks have coffee just not all the fluff that your drinking now.

But the biggest thing is get moving at least 3-4 time a week

I know for me instant noodles was my weakness but there is absolutely no nutrition in them whatsoever so you will always be hungry 10 minutes after eating them. Instead of that just make your own soup with rice, broccolli, lettuce, mushrooms and whatever vegtables and then you can throw some sliced beef in there with soup base and boiling water and it will cook the beef. If you're sick of rice you could get udon noodles they are a little more filling but still don't really have any nutritional value to them.

I love noodles, they are my weakness but they are a treat for me now.

I think eating more fruit and vegetables are the answer, here's why...
http://www.youtube.com/watch?v=ucHEVNX2c9o

Good luck...

You said Vegetables are cheap, but after seeing your food journal it looks like you eat very few of them. It's difficult to give you specific advice without really knowing your local market, but those noodles HAVE TO GO. They don't just give you empty calories, they also increase hunger by raising insulin levels. Most days your calories aren't too bad and if you are patient, even at these levels you will lose a lot of weight over time. The exercise is good.

Try to lower your sugar levels. It is all the white rice, white sugar, white flour that is making you hungry. Eating more vegetables will help a lot once you get used to it.

Hiya,

I noticed your coffees, change to black with no sugar.

Look at your portion sizes too, they seem way too big, check on line for portion control guides

Eat little and often, lets your body know there is more coming

Also, are you reading food labels for calorie contents.

Become more active.

Keep drinking loads of water.

Enter your food into your diary BEFORE you eat, this will tell you how much your going to have or need to reduce so that you do not exceed your goal.

Its not easy, but if you want to lose the weight you will do it.

Best of luck to you x x

where do you live? I am currently studying in China and i lost weight here. when i go back to west for my holiday, that's my problem!

I can fully understand your diet, I am from Singapore, rice is main staple for me too. Couple of things I noticed in your diet:

Pop mie - that's too high in sodium. Try to replace with bread - choose whole wheat instead of white bread, it's more filling and less salt or oat as some suggested, or hard boiled eggs or half boiled eggs will fill you up.

Fried food - a lot of your food are fried - ayam goring, fried tofu, too much oil. Try to choose non - fried food eg, Steam fish or soup.

Vegetables - that seems to be lacking in your diet.

Rice - work towards cutting down by half at night. I usually have rice for lunch and avoid it at night.

Try not o snack at night, that's usually the killer. And those teh or kopi or cappuccino - high sugar, try to limit one a day.

Water - drink enough water.

And ms important, if you are exercising, The body is adjusting to your new way of eating, so, be patient. When I started out, I had to take double lunch sets, my colleagues were probably shocked. But, after awhile, my body adjusted, and I was able to take in less but do more.