Inclusion Criteria:  aged 19-59 years BMI of ≥ 23 kg/m2 (overweight or obese) who is ready to participate in the intervention (was assessed through readiness to participate screening) who can provide informed consent.  Exclusion Criteria:  has recent involvement in weight loss program/activity (intermittent fasting/diet changes/physical activity changes or any activities that are performed constantly to reduce weight) suffering from any eating disorder was diagnosed with diabetes and hypertension (on medication) or other metabolic health disturbances such as thyroid disease, chronic kidney disease, malignancy and polycystic ovarian syndrome (PCOS) taking any medication or supplements that can affect study outcome pregnant has lack of capacity/language skills to independently follow the protocol were excluded from this study.