1. What is HBT (Health & Body Transformation)?

HBT is a structured 3-month nutrition and lifestyle programme designed to help you improve your body composition, metabolic health and eating habits in a sustainable way.

Instead of simply giving you a meal plan and asking you to follow it on your own, HBT combines personalised consultation, regular monitoring, nutrition education, practical strategies and ongoing support from qualified Nutritionists and Dietitians.

The programme follows 3 phases:

RESET → REBUILD → SUSTAIN

So the goal is not only to help you lose weight, but to help you build habits that you can realistically maintain after the programme ends.

2. Who is HBT suitable for?

HBT is suitable for adults who want structured professional support to improve their health, body composition and eating habits.

It may be particularly helpful if you:

• Have tried dieting many times but keep regaining the weight

• Find it difficult to stay consistent on your own

• Want to lose body fat while maintaining or improving muscle mass

• Have high cholesterol, prediabetes, diabetes, fatty liver or other metabolic health concerns

• Have a normal body weight but higher body fat or low muscle mass

• Frequently experience cravings, overeating or irregular eating patterns

• Want to improve your relationship with food without following an overly restrictive diet

• Want professional monitoring instead of relying on random diet advice online

Your nutrition strategy will be adjusted according to your health condition, lifestyle, eating habits and individual goals.

3. How is HBT different from a normal diet plan or weight-loss programme?

HBT is not simply a meal plan.

Many people already know they should eat less sugar, eat more vegetables or control their portions. The difficult part is knowing what needs to change for your own body and how to consistently apply it in real life.

Throughout HBT, we monitor your progress and eating patterns so that adjustments can be made along the way.

The programme focuses on improving:

• Food quality and portioning

• Eating patterns and meal timing

• Protein and fibre intake

• Physical activity

• Body composition

• Metabolic health

• Behaviour and long-term habits

The aim is to help you understand your body and build a healthier routine rather than depending on a temporary diet.

4. How does the daily meal monitoring work?

You will be guided to update your meals regularly throughout the programme.

Your Nutritionist or Dietitian can then review your food intake, meal portions, eating patterns and consistency and provide practical feedback where necessary.

This means you don't have to wait until your next consultation to find out whether something needs to be changed.

If your progress slows down, your eating pattern changes or you are struggling with certain situations, we can identify it earlier and help you make appropriate adjustments.

The purpose of monitoring is not to make you eat perfectly every day.

It is there to help you become more aware of your habits and gradually learn how to make better decisions independently.

5. Will I get a personalised consultation with a Nutritionist or Dietitian?

Yes.

HBT includes personalised consultations where we assess your health background, current eating habits, lifestyle, body composition and goals.

Your Nutritionist or Dietitian will then help determine the most appropriate nutrition strategy for you.

Throughout the programme, your progress will also be reviewed so that your plan can be adjusted when necessary.

This is especially important because two people with the same body weight may have very different nutritional needs, body compositions, medical conditions and lifestyles.

6. How will my progress be monitored throughout the programme?

We do not evaluate your progress based on body weight alone.

Depending on your individual situation, we may also monitor changes in areas such as:

• Body composition

• Waist circumference

• Eating habits

• Food portions and nutritional intake

• Physical activity

• Energy levels and hunger patterns

• Relevant symptoms

• Blood test results or health readings where available

Sometimes meaningful health improvements can happen even when the number on the weighing scale moves more slowly.

That is why we look at your overall progress rather than chasing one number.

7. Is HBT an online programme or do I need to come to the centre?

The programme is designed so that much of the guidance and monitoring can be done remotely.

This allows you to apply what you learn directly in your everyday environment — at home, at work, while eating out or travelling.

Where applicable, assessments or consultations may also be conducted through JomSayHeart Diet Centre.

Our team will guide you on the available arrangement when you register.

8. Do I need to stop eating rice or Malaysian food?

No.

You do not need to survive on salads, boiled chicken or expensive "diet food" to improve your health.

HBT is designed around food that you can realistically continue eating in daily life.

That can include rice, noodles, nasi campur, home-cooked meals and even eating out.

Instead of completely eliminating foods, we teach you how to manage things such as:

• Portion sizes

• Food combinations

• Protein intake

• Fibre intake

• Meal frequency

• Cooking methods

• How often certain foods are consumed

A nutrition plan is only useful if you can actually live with it.

9. Can HBT help if I have high cholesterol, fatty liver, prediabetes or diabetes?

HBT may help support the management of several metabolic health concerns through structured nutrition and lifestyle intervention.

Depending on your condition, the programme may focus on improving factors such as:

• Blood glucose management

• Insulin sensitivity

• Cholesterol and triglycerides

• Body fat distribution

• Liver health

• Blood pressure

• Eating patterns and physical activity

However, HBT does not replace medical treatment.

If you have an existing medical condition or are taking medication, you should continue appropriate follow-up with your doctor while our Nutritionists and Dietitians support the nutrition and lifestyle component of your care.

10. How fast can I expect to lose weight?

There is no single amount of weight that everyone should expect to lose.

Your progress depends on many factors including your starting weight, body composition, medical condition, activity level, eating habits, sleep, stress and consistency.

We also don't encourage extremely rapid weight loss just to produce a lower number on the scale.

Our priority is to help you reduce excess body fat while supporting your nutritional status, muscle mass, metabolic health and long-term ability to maintain the results.

For some people, the biggest improvement during the programme may not only be kilograms lost, but also changes in waist circumference, body composition, blood results, energy levels and eating behaviour.

11. What happens if my weight stops dropping or I hit a plateau?

A plateau does not automatically mean the programme has stopped working.

Body weight naturally fluctuates, and progress is rarely perfectly linear.

If your progress slows down, our team can review factors such as:

• Your current food intake

• Portion sizes

• Protein and fibre intake

• Physical activity

• Eating frequency

• Sleep and stress

• Changes in body composition

• Your current health condition

From there, your strategy can be adjusted where appropriate.

This is one of the advantages of having ongoing monitoring instead of following the same diet plan for three months regardless of what happens.

12. How do I know if HBT is suitable for me?

You can speak with our team before joining.

We will understand your current health concerns, previous weight-management experience, lifestyle and goals before helping you determine whether HBT is suitable for your situation.

HBT is especially suitable if you are looking for structured professional guidance, regular accountability and sustainable changes rather than another short-term diet.