20 WEIGHT LOSS TIPS THAT YOU CAN DO – ALL OF THEM –

Push pa rin natin ang paglo-lose ng weight kahit pa weekend!

Push lang ng push ‘di ba bessy?

👏😊 #weightlossislife #ourfitnessjourney #roadtohealthierfitterandsexierus

Lose Weight with these 20 Tips

Eto pa ang mga 20 tips to lose extra weight. Kahit na marami na tayong na i-share na tips, this is some how a reminder of those tips.

Tandaan, mahirap man gawin (ang iba sa list) pero worth it naman pag naging successful ka sa weight loss goal mo.

Tama?

1. Snack Less

healthy snacks

Snacking excessively throughout the day likely promotes weight gain.

Hindi kailangan na lagi kang may kinakain. Minsan kasi nagiging habit na natin ang kumain. 🙂

Tandaan, kung hindi ka naman gutom, wag na kumain. If you must, eat foods that are low in calorie.

2. Eat Clean:

Tulad ng nabanggit, kung kailangan mong kumain (ng wala sa oras, like miryenda or brunch) pumili ng food na low in calorie AND healthy!

Avoid ultra-processed foods and beverages like the plague.

3. Eat More at Home:

eat at home healthy

Hindi lang mas healthy ang kumain sa bahay, mas tipid pa.

Fast food and processed food na kinakain natin sa labas ay nakakataba. Period.

Eating out leads to a higher intake of sugar, fat, and salt.

Lagi nating sinasabi na simple lang naman magpapayat, less to no sugary and salty food.

4. Limit Liquid Calories:

Mas marami ka kasing nakain na calorie mas matagal at mas marami ka dapat activity (exercise) na gawin.

Kailangan mo ma burn ang mga calories na yan to avoide sugar… fat.

Limit intake of high-calorie beverages (e.g. alcohol and commercial juice)

5. Deal with your Emotions without Food:

The number one enemy of weight loss is your mind. Ikaw rin ang kalaban mo.

There’s this song diba? My own worst enemy.

Pigilin ang sarili sa pag kain. Emotional eating is associated with weight gain.

6. Value Quality > Quantity:

Quality, healthy food lang dapat.

Alam natin na may mga buy 1 take 1 burgers, pero dahil lang sa mura sya (at masarap 🙁  ) di mo naman kailangang bumili nun.

Eat healthy food.

7. Eat More Raw Fruits + Vegetables:

very low calorie diet

Nakakapayat ang prutas! Laging gawing habit ang pagkain ng fruits.

Fruits and veggies are naturally low in calories and high in fiber.

There are many vegetables na nakaka tulong sa weight loss. Check mo yung article natin about dun. Green leafy vegetables burn fats.

8. Stay Hydrated:

Water is never bad for you. Kailangan nga nating uminom ng at least 8 glasses of water everyday!

Craving salty food – especially at night – may be a sign of dehydration.

Also, nakakatulong din mag lose ng fat ang water.

9. Optimize Vitamin + Mineral Status:

Wala ding masama kung nag-take ka ng vitamins of food supplements.

Optimal micronutrient status is the key to weight management.

10. Train Mean:

Move your body! Galaw galaw.

At a minimum, aim to walk for at least 30 to 45 minutes each day.

And speaking of walking, walking can help lose weight too!

11. Get Adequate Sleep:

enough sleep

Sleep is a big factor of losing unwanted weight.

Marami na rin tayong tips na na-ishare kung paano nakakatulong ang right amount of sleep sa katawan.

Sleep deprivation may increase food intake and promote weight gain.

There are more reasons na nakakataba ang kulang sa sleep. Check mo.

12. Avoid Endocrine Disruptors:

Exposure to endocrine disruptors may be contributing to the rise in obesity and type 2 diabetes.

13. Reduce Indoor Air Pollution:

Indoor air pollution contributes to heart disease.

Heart disease and obesity is a very dangerous combination.

14. Get the Skinny on your Meds:

Unfortunately, many OTC and RX medications promote weight gain.

15. Drink Clean:

Filter tap water to remove potentially harmful water contaminants (e.g. endocrine disruptions)

16. Eat Less Meat + Dairy:

Plant-based diets promote weight management and prevent disease.

17. Ensure Optimal Iodine Status:

Iodine deficiency is the leading cause of hypothyroidism worldwide.

Hypothyroidism causes weight gain.

18. Get More Sun:

Vitamin D deficiency has been linked to obesity and type 2 diabetes.

And the best source of Vitamins D is the morning sun! (Thank you Science teachers!)

19. Take a Stand for your Health + Sit Less:

Excessive sitting wreaks havoc on health.

20. Avoid Ultra-Processed Sweeteners:

Re-iterating the best tip for weigth loss, Avoid Sugary food! or anything that has excessive amount of sugar!

Artificial sweeteners may actually promote weight gain.

***

Oh bessy, no more excuses na para mag lose ng weight at maging healthy ha? Madadali na ang mga tips na yan. Sabi nga nila, kung gusto may paraan, kung ayaw may dahilan. Alin ka dyan? 🤔

(Photo and info from Google Images, Rebel Dietitian)