Hi,
I am 30yrs old male 231lb, I am planning to reduce my fat but I have facing problem for my schedule. Daily I am coming for 100KM distance from my job site to home and I have maximum drive for 1 hour for coming to work and 1 hour drive back home. I would like to ask some good advice regarding how can I manage myself to engange on exercise, since the exercise is the primary weapon to eleminate fats in our body. Is there any alternative to reduce fat? I am happy to hear your advice thanks.

The most important thing for you is to get your diet right.

As a general rule, diet is what will make you lose fat, exercise is what will make you look good when you are naked. And the less exercise you are doing, the more important it is to make sure your diet is spot on. So cut out all the junk food, soda and white carbs (sugar, bread, pasta, rice, potato, cereals) and eat plenty of quality protein, healthy fats and green vegetables.

Watch your portion size, but don't starve yourself. Learn to listen to your body, and eat when you are hungry, and ONLY when you are hungry.

Even if you work for eight hours a day, commute for two hours, sleep for eight and eat for two, that still leaves four hours a day when you can exercise. Turn off the television and do something active instead.

Most people get an hour for lunch. Bring a packed lunch (ideally a huge green salad with some nice protein) and you'll have at least half an hour to walk, run, cycle or even pay a flying visit to the gym.

At home, climb stairs as much as possible, always walk a little faster than is comfortable, and do some bodyweight exercises like press-ups and squats.

Eileen G is right on the spot with the answer. I also commute 1 hour to and from work - I use my lunch hour as often as possible to go to the gym. After you come back from they gym and back to work - you'll find that it's easier to stay away from junk food..

Well, I cut out junk foods but I steal eat rice,pasta,potato. You told me to eat quality protein and green vegetables. Can you tell me what are the source of those healthy fats and quality protein please. So that I can stick on that on my daily life.

On my situation it is very difficult for me to Drive on the way for more than 100kilometers. It is very far 1hour travel without traffic because it is in the desert area. So, I am tired when I reached home and this is my situation daily.

Base your diet on eggs, oily fish, chicken, fresh meat (not deli or processed), lots of green vegetables. Olive oil, raw nuts, avocado all have excellent fats, but you won't beat oily fish. And luckily, tinned sardines and mackerel are really cheap! Cottage cheese is a great source of low fat protein, and very filling. I have recipes if you don't like the texture.

Things like rice, pasta and potatoes have their place in a diet, but they have a lot of calories for the amount of nutrients they provide, so you have to ration them. Most people eat way too big a portion of those things than they realise. The recommended portion of most cereal is 30-35g (just about covers the bottom of the bowl) and a half cup of cooked pasta is all you are supposed to eat. For the same calories, you can pile your plate high with broccoli, cauliflower, green beans, spinach, mushrooms, peppers etc.

You just set and make time, as noted some during lunch, others right after work before they commute home ( let traffic die down also) OR before you leave for work, just get up a little eary, or as soon as you get home.