WOF! is my War On Fat diet plan that I recently announced on my twitter, It have started on the 11th Jan will end on 10th Feb, the program is actually simply, loos 3 to 4 kg’s in one month, that’s it, but it is more than a diet plane, if there is one thing I learned during my life time of diets is that diet for certinn time does it’s work for that period of time only, once you leave the diet you WILL gain all the weaight you lost if not more, I gurantee you that, so what you really need is a life style change, so le’t talk about that first.

Life Style:

I used to diet to loos certain weight and then go back to my old eating habits, not any more, the new me hates too over eat, likes to eat healthy, don’t like greasy food but still loves burgers 😉 so my diet is a way to live not a way to loos weight only. My principle is simple, I eat to live, not live to eat.


Don’t push your self over the edge here,it is easy to get over exited when you want to start a diet, you’ll set your goals very high or try to loos weight very fast,  just remember easy come easy go, be reialistic in your targets, don’t say I’ll loos 10kg’s in one month that is just not realisting and what your are doing actully is that you are planing to fail before you even started. Set realistic goals, like 3 to 4 kg’s in one month, if you see your self making a progress, then your doing well and that will keep you motivated, if you see that you did not loos that much of the 10 kg’s you will stop dieting in the first few days. beside, that is not a way to live, you will soon get board from starvation, and go back to your eating habits.

Exercise :

You can say what ever you want, like “I don’t have time” and stuff, but exercise is a vital thing in your life, not just to loos weight but to feel better about your self, breath better, sleep better,  exercise will simply make your life better. Now, one way to keep exercising, first choose a sport that you like, then find a way to motivate your self, after that comes logging your workout. For example, I like running, I combine motivation and logging together with my passion for gadgets! I’ll tell you how, I use my iPhone with Nike+ shoes and software to keep track of my workouts, thats for logging, and as for motivation Nike have also gave us the pleasure to log in to the Nike+ web site and set challenges for our self, the more I run the more I get medals and trophies. Another tip to keep your exercising is alternating between exercise types, for example run for few days then go swimming or play football, that way you will not get sick of what you are doing.


Eat less, more frequent, that is the best way too not over eat, my tipacle day goes like this:

10:00 AM Breakfast: Wholegrain cereal or eggs

12:00 PM Coffee (Lateh Skimmed milk)

02:00 PM Lunch: What ever it is, just eat half a plate or less (if you can)

04:00 PM exercise

05:00 PM Energey bar (I use Promax 270 cal per bar)

07:00 PM Dinner (keep it simple) Cheese and crackers.

09:00 PM Fruits

also make sure you drink lots of water and have good amount of salads and fruits.


Supplement are essential to compensate for what ever you  are not getting from your meals, and insure you have a healthy day.

Omega-3: Good to help loos weight and keep it off.

Multi Vitamins

Free Day:

I know lots of people have the wrong perception about the free day thing, they eat all day long what ever they wont, this is wrong, you can eat one meal only.

That’s it, have a good day and live a better life.

Gampa-tekara-sai (good luck in Japanese)


2 Comments on “WOF!”

  1. ّIqbal othman Malallah says:

    Excellent Feras .
    Since I am interested and a researcher in the field of nutrition , I’m so happy that you got to that conclusion . Nutrition is a way of life as you mentioned , not types of diets from here and there ,,,
    What an excellent program you mentioned ,,, Thank you and Good luck


  2. feras says:

    It’s always nice to hear that I can help others, Thank you Iqbal.

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