Can anyone help me design a weight loss program?

Mark,

Take a look at these articles. If you still have questions after reading them, feel free to contact me here. Don't want you getting fired - that's B.S.

Paleo diet

Read all 6 parts of this series

Mediterranean diet

Modified Atkins

Considering where you're living, I would try to live on vegetables and protein (fish, beef, pork, eggs, poultry) for quick & healthy weight loss

Mark,

I have been battling with my weight now for about 13 years and have been on every diet program on the market.   I finally decided to develop my own diet after researching diets, food and supplements for approximately 3 years.  What I created has allowed me to lose 5kilos in 4 weeks. 

This is what I do.

My weight currently is 80kg so I set my daily calories to my weight and multiply that by 10 = 800 calories daily.

My goal weight is 65kilos so I'll keep reducing my daily calorie intake to 650 calories per day.  I go for regular checkups with my GP just to monitor my blood and sugar  levels.  Once my goal is reached I will stick to a calorie diet of 700 - 850 per day.  I will maintain my weight loss comfortabley this way with the inclusion of exercise.

I eat a calorie controlled diet of 800 calories a per day if I'm not exercising and about 1000 per day when I do exercise.

I divide this by eating 300cal for breakfast, 300cals for lunch and 200cals for dinner.  My diet include lean meats, fresh fruit, fresh veg and whole grains.  I drink about 2 litres per day.

Since your diet consist mainly of rice, I recommend that you serve yourself a portion no larger than an ice-cream scoop. 

It should take you about 4 weeks to get a fair idea what your calorie portions should look like so that you can eat and dine out with ease, since you won't be carrying your scale with you.

Hope this helps, Zelda

I would suggest starting with some simple changes like incorporating some form of exercise into your day - every day.  Even if that is a walk.  Long slow exercise is much beneficial in losing weight than fast exercise.

“In order for your muscles
to use stored fat to fuel muscular activities, oxygen must be present at the site of the muscle. Unlike glycogen, which is the form in which your body suspends sugars, fat cannot be broken down in the absence of oxygen
, Therefore the more efficient your body becomes at taking in, transporting and delivering oxygen, the grater will be your ability to burn up any excess fat. Getting out of breath when you exercise is a sign that you are unable to provide your muscles with sufficient oxygen for them to work aerobically. When this occurs, your muscles will be relying on the breakdown of sugars (glycogen), and an organic compound called creatine phosphate, rather than using fat to supply their fuel needs. Exercising as intensely as you can, therefore, is not the best approach for fat burning. Adopting an intensity that you can sustain for an extended duration is far more effective. Walking briskly for an hour will result in far greater fat combustion than ten minutes of all-out effort.” (Rozalind Gruben.

As for diet I would incorporate more fruits and greens into your life.  Eat as much fruit as you desire before each meal.  Also include a large green salad into your daily routine or a green smoothie *(greens blended with fruit).

 I would try to cut your fat intake down to 10% as well, but starting with incorporating fruits and greens at firstis a great start.

Tracking your current calorie intake on something like nutridiary.com will also be an eyeopener and help you  see if you are overeating or what you can cut down.  First try to determine your calorie needs.  Here is an article of how to you can roughly estimate how many calories you are consuming:  http://www.eating-naturally.com/home/2009/2/20/calorie-counting-determining-how-many-calories-you-need.html

If you would like any more information, have any questions or need more guidance please don't hesitate to contact me.