No I'm not a nutritionist. I just did a lot of research before I started my programme to lose 25 kg 3.5 years ago. I've done a lot of research during the programme as well maintaining. As far as you were concerned, if you were only 5 kg overweight, you shouldn't have gone on a "diet" at all. I am assuming you are Singaporean so your staple diet was lots of Rice, Noodles, and if you are young, french fried from fast food outlets. Maybe considerable amount of breadstuffs as well if you like Bakery products. All of these processed White Killer Starches are all you would have had to cut back on to lose most of the weight, If you just cut that in half (what ever the amount you were eating) and cut back on salt & direct sugar (like softdrinks) and continued on your exercise program, you would have lost the same amount of weight and probably just as fast as well, and a heck of a lot cheaper.
Your maintenance regime is a recipe for disaster, truth be known. It's better to eat healthy all the time but obviously that's not possible. Where possible don't blow more than one meal every two or three days. Don't make a "weekend" of enjoying foods you shouldn't be eating or eating too much of. All you do when you do that is throw your HGH out of whack, and causes your serotonin levels to create insulin spikes, which cause cravings, which as we all know, causes an circular effect. That, of course, make exercising even more necessary and the trying to slow down the cravings (popping pills to bloat you up?). It causes what is known as the Yo-Yo syndrome. That is not doing your body any good as your body is not at equilibrium with itself but in a constant mode of feast/famine. It's not healthy. This is why Weight Watchers, Sure Slim and other like them don't work over the long term. Free days only succeeds in throwing your body's system out of whack, only to have to start over again. There is a lot more to life than just eating.
Big hint. If you have cravings at 9:30~10:00am in the morning it's probably because you had heavy carbs for breakfast. A heavy carb breakfast sets the tone for the whole day. It's okay to have "some" carbs for Breakfast but not until you have had protein. Have Yoghurt for breakfast or a vegetable omelet for breakfast. Pass on the toast/buns/rolls. If you want fruit or fruit juice, fine, but have it as a dessert after your meal, not before. Having the fruit/juice with the fructose in it will cause a insulin spike, but having protein first will let the insulin rise gradually so when you do have the fruit, not a real problem.
You are right though as far as not eating after 10 pm. Actually it doesn't matter what time it actually is as long as it's 2 hours before you go to sleep. Oh, the HGH is responsible for your fat burn. It does most of it's work while you sleep and requires around 8 hours of sleep for maximum burn. I could never do that while I was on my programme as I wouldn't get to sleep before 1 or 1:30 am and up again at 6:00. But come the weekend I would sometimes lose as much as 800g~1kg over night as my body's HGH went into overtime!
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You last post is at odds with your earlier post where you indicated you were taking both the fibre bulking tablet AS WELL AS a diet suppressant (speed). That's why I made mention of it and Slim 10. I've been in Singapore for 30 years. I know Andrea. In fact I know most of the last generations of actors/actresses on Caldecott Hill as I worked as a part time actor from 1988 to around 2006. So I am very aware of the Slim 10 saga as well as the local doctors freely prescribing diet pills. In fact, if you were only 5 kg overweight, your doctor wasn't too smart either, giving you suppressants. (No offense meant, but facts are facts) At only 5kg overweight, he should have just told you to get off your butt and walk up the stairs instead of using the escalators.
But, if, at the end of the day, you are happy with all you have to go through to "maintain" then it's okay for you. It's your health.
Mine, it's something I can LIVE with. I live a healthy lifestyle now. I never went back to eating normally. Instead I eat correctly. It something we have to relearn and if this old coot can do it, anybody can!
One more thing. Don't eat anything that comes in a bag, box or can if you can help it. Processed foods are not good for you. Read the labels if you don't believe me.