Singapore Expats

I tried running 3 times a week, 3 km each run. But weight's not coming down...what else can I do to lose the weight..

Change your diet. Running alone will not help you to lose weight, but could, in fact cause you to gain through muscle mass which is heavier than fat. Quit eating Rice, Potatoes, Pasta/noodles, White Bread and ditch the salt and sugar as condiments or in your cooking. That will make a good start. Also stay away from UFOs (Unidentified Fried Objects).

The only way to lose weight effectively is to be in caloric deficit. This means that the number of calories you consume daily must be less than the number of calories you burn. This does not require you to starve yourself, rather it just means eating foods that are less calorie dense- think fruits, vegetables, minimal artificial sugar. Aside from this, exercise always helps to speed up weight loss by burning calories, allowing you to enter a state of caloric deficit. My personal favorite form of exercise is boxing, where you can burn anywhere from 600-800 calories in an hour long session.