Free Download · 11-Page Guide
Lose Weight
Without Starving
Hi, I'm Dr. Omar. I wrote this because most people I meet aren't lazy — they're just following the wrong plan. It's a proper starter guide for everyday Malaysians: your numbers, your plate, and how to order at the stall without wrecking your week.
What's Inside
Every page, honestly
No fluff and no "just eat clean". Here's exactly what you're getting, so you can decide before you hand over your email.
Know your numbers
Body fat, muscle, BMI, waist — plus the blood tests worth asking your doctor for. Your weight is only one number, and it is not the most useful one.
Calories, explained simply
Why every diet that works does the same one thing underneath, and how to find your own daily number — with a smartwatch or without one.
Build your plate
Protein, sugar, fats and fibre. Four rules that change your results without changing your calorie total.
Order smarter when you eat out
A swap table for nasi lemak, roti canai, teh tarik, char kuey teow and more — with the calories each swap saves you.
Six quick wins
Water, fried food, snacks, sleep, steps and what you drink. Pick two this week, add one more each week after.
Your first 7 days
One small thing a day, with a box to tick. By day 7 you have your numbers and a proper starting line.
Is this you?
Four situations we hear almost every week, and what we would actually do about each one.
A real client story
Tuan Zhafran, 38. Eight years in the gym and still gaining weight. Then 20 kg down in five months — nothing was missing but his numbers.
A Taste Of It
You're not giving up Malaysian food
You're just ordering it differently. Here are three of the swaps from the guide — same stall, same food, different order.
Nasi campur + ayam goreng
1 scoop rice + 2 sayur + ayam bakar
Teh or kopi peng × 2
Teh O or kopi O kurang manis
2 roti canai
1 roti canai + telur rebus
Plus three more inside, and the order to eat them in.
What You Get
Four things, that's it
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The full 11-page guide
Yours the moment you hit the button. Keep it, print it, send it to your mum.
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A 7-day checklist
One small thing a day. Not a 30-day overhaul you will quit by Thursday.
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The eat-out swap table
Screenshot it and keep it on your phone for the next time you are at the stall.
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No spam, promise
The guide, then the occasional tip. Tell us to stop any time and we will.
Where should we send it?
Fill this in and the download appears right here, straight away. We'll email you a copy as well, so you always have it.
It's all yours
Tap below to open your guide. We've emailed you a copy too — check your inbox (and the promotions tab, just in case).
Download the GuidePrefer Bahasa Melayu? Download the BM version
Read it, then come back and book your 60-minute consultation when you want your own numbers.
Who Wrote This
Dr. Omar Yunos
Medical doctor with eight years of clinical experience and a Precision Nutrition certified coach. I kept seeing the same thing in clinic: people trying hard, following advice that was never built for how Malaysians actually eat.
So I built Omma: a simpler way to lose weight that still lets you enjoy your food. No starving, no fads, nothing to buy except the coaching itself.
Ask Me A QuestionWhere To Next
Week 2 is where most people stall
The guide will get you started. If you'd rather not do the rest of it alone, here's what we do.
New here? Have a look around the site — or just WhatsApp us and ask.