, Author at How to Lose Weight

BASAHIN DITO ANG LISTAHAN NG MGA PAGKAIN PARA SA PAGBABAWAS NG TIMBANG!

Nagbabawas ka ba ng timbang, bes? Nagpapapayat? Nagda-diet? Pero walang list ng mga pwede at hindi pwedeng kainin? Aba’y hindi ‘yan pwede, bes. Dapat prepared ka at alam mo ang mga pagkaing dapat at hindi mo dapat kainin para mas ma-achieve ang pak na pak na results na inaasam mo. Kaya heto, kami na ang nag-prepare ng food lists na ‘yan para sa’yo dahil love ka namin.

List 1: Foods to eat every day

Dark, leafy greens

Nuts

Carrots

Green tea

Whole grains

Fruit

Whole grains are rich in fiber and will keep you fuller longer. Nuts are a good source of protein, and fruits have antioxidants and resveratrol, known to promote longevity. Carrots are great for eye sight, greens are healthy & low in calories.

List 2: Foods to eat 3 times a week

Yogurt

Cauliflower

Broccoli

Sweet potato

Avocado

Oily fish

Tofu

Sardines are high in protein and omega-3 fatty acids, which are very good for your heart; plus the tiny bones contain calcium. Tofu is a low calorie protein source and has more protein than ground beef! Cauliflower and broccoli are praised for their cancer fighting properties. Yogurt is a great source of calcium.

List 3: Foods to eat once a week

Red meat

White starch

Desserts

Alcohol

Alton Brown’s motto is, “If you’re going to have one drink a week, make it count.” So you should choose a dessert or drink that you really love and savor it. Be smart about your portions!

List 4: Foods to never eat

Soda

Processed meals

Canned soups

“Diet” anything

Artificial sweeteners found in diet drinks have been proved to be addictive so you don’t want to get hooked on diet drinks. They also cause the body to release more insulin, and that will lead you to storing body fat.

Oh ayan bes, alam mo na ang pwede at hindi pwede, ang dapat at hindi dapat ha? Push mo na ‘yan! Good luck! 😉

(Photo and info from Google Images)

10 DAHILAN KUNG BAKIT HINDI KA PUMAPAYAT, ALAMIN!

Friend, naisip mo na ba minsan kung bakit parang walang nangyayari at walang pagbabago sa kabila ng lahat ng effort mo na magpapayat at magpababa ng timbang? Baka isa rito ang mga dahilan:

1. Avoiding Breakfast

It might be. When you take a pass on that first meal of the day, it can work versus you.

2. Eating Too Late

A late-night meal can spell problem for your weight-loss plan.

3. Stress

It’s possible. It can make you grab high-calorie, high-fat foods.

4. Gender

It might make a difference in how you lose weight.

5. Burning Calories and Metabolism

Perhaps. How quick you burn them is based upon your metabolic process.

6. Lack of Sleep

When you do not sleep enough, it can make it harder to lose weight.

7. Genes

Perhaps. Some bodies are merely better at burning fat than others.

8. Thyroid Breaking Down

If it’s underactive, you might have a condition called hypothyroidism.

9. Overall Health Condition

Medical conditions make it harder to lose weight.

10. Medications

Some medicines can likewise deal a blow to your efforts to drop some pounds.

Ayan, kung gusto natin ng best results sa ating #weightlossjourney, kung gusto nating pumayat, maging fit at healthy, iwasan natin ang mga ito and let’s do better! Kaya ‘yan! 😉

(Photo and info from Google Images, IYTmed.com)

ALAM N’YO NA BA ANG 6 NA SIMPLE FAT LOSS TIPS?

Napakaraming paraan ng pagpapapayat at pagbabawas ng timbang at taba. Pero hindi lahat ay madali, achievable, at doable. ‘Yung iba nga raw ay wala namang epekto. Sayang lang ang time at effort.

S’yempre doon tayo sa simple lang pero pak na pak ang resulta, ‘di ba? Kaya naman narito ang 6 fat loss tips na simple lang pero rak!

1. Eat Enough Protein

1 g per 1 pound of lean body weight will do.

2. Keep Track of your Calories

Make sure you’re in a deficit.

3. Quit F*cki*g Worrying About Carbs

Do tip 1 + 2 and you’ll be fine.

4. Lift Weights in Some Form

A basic full body workout 2-4 times a week will do.

5. Stop Comparing Yourself to Others

You’re YOU, you’ll never be them.

6. Go and Unfollow Anyone on Social Media That Posts Half Naked Pics

They just make you feel like s*it.

Ano’ng masasabi n’yo? Doable at achievable ba ang mga tips na ito? Kayang-kaya ‘yan! Aja! 😉

(Photo and info from Google Images, @tafitnes)

MGA PAGKAING DAPAT IWASAN TO LOSE WEIGHT FAST, ALAMIN DITO!

Mga kaibigan, alam n’yo ba kung anu-anong uri at klase ng pagkain ang dapat na iwasan upang mabilis na makapagbawas ng timbang? ‘Yan ang ating aalamin ngayon. So let’s start!

CHOCOLATE

Eating daily can be dangerous.

SYRUP

Fat results in narrowing of blood vessels.

DESSERTS

Contain high amounts of unhealthy fat.

BREADS

Made with white flour.

POPCORN

Leads to bronchiolitis obliterans.

PIE

Contains high amount of sweet and savory ingredients.

POTATO CHIPS

Keep your fat level at 15%.

ICE CREAM

Calorie is too high.

FRIED FOOD

Leads to Strokes and Alzheimer’s.

ALCOHOL

Can slow your metabolism by 73%.

Ayan, iwas iwas muna tayo sa mga pagkaing ito para mabilis tayong makapag-lose ng weight. We can do it! Fighting! 😉

(Photo and info from Google Images, My WeightLoss Funda. Editorial Rights: www.myweightlossfunda.com, Source: www.bigstockphoto.com)

6 Tips to Lose Belly Fat Fast, Basahin Dito!

Besh, ‘di ba gusto mo ring mawala o mabawasan man lang ang iyong bilbil? Halika at alamin natin ang mga paraan on how to lose belly fat fast!

1. Citrus fruits like oranges, lemons, tangerines, etc. have vitamin C.

2. Along with the food that you eat, you also have to be particular with how you consume it. The key to burn fat fast is to never go hungry.

3. Follow a diet plan that is rich in fibers, low in fat, low in carbohydrates and in some way rich in proteins.

4. Along with the food that you eat, you also have to be particular with how you consume it. The key to burn fat fast is to never go hungry.

5. The meals you have should be small, you must never get too full or otherwise it will play backward role.

6. Cleanse your colon. Hydrotherapy of the colon is a treatment that Hollywood celebrities use to lose weight fast.

Ready ka na bang mag-lose ng belly fat, besh? Let’s start now! And let’s do it together! Flat belly and sexy tummy, here we come! 😉

(Photo and info from Google Images)

PAG-BUILD NG MUSCLE AT PAG-LOSE NG FAT NANG SABAY, POSIBLE NGA BA?

Tanong: Pwede bang mag-build ng muscle habang tinatanggal at inaalis ang fats at the same time?

Sagot: Yes na yes!

Pero paano nga ba? ‘Yan ang aalamin natin ngayon dito! Let’s start!

ACCORDING TO “THE INTERNET”

• “Anyone” can do it!

• Rely on “fat burners”, etc.

• Perform “spot reduction” exercises

• Avoid carbs at all costs (smh…)

• Lots and lots and lots of super-sets

• Aggressive calorie deficits

• Lots of “LISS” cardio/exercise

ACCORDING TO SCIENCE

• Beginner/intermediate lifters

• Supplement where necessary

• Focus on compound exercises

• Proper macronutrient breakdown

• Focus on progressive overload

• Slight/moderate calorie deficits

• Some “HIIT” cardio/exercise

Internet o Science? Alin ang papaniwalaan mo? It’s up to you. 😉 We just wish you Happy building muscle and Happy losing fat! Cheers! 🙂

(Photo and info from Google Images)

Paano Makaka-Recover Mula Sa Binge Eating?

Bes!!! Ang sarap kumain ‘no? Lalo na ngayong lockdown at karamihan ay nasa loob lang ng bahay at walang magawa, lalong nakakatuksong kumain nang kumain. Pero s’yempre ‘pag nag binge eating, asahan na ang pagdagdag ng timbang at alam nating hindi ‘yun maganda sa kalusugan. Mapapaisip ka rin kung paano ngayon magbabawas ng timbang at makakarecover mula sa pagbi-binge eating. Wag kang mag-alala, bes dahil iisa-isahin natin ang mga hakbang kung paano makakabawi mula rito.

STEP ONE

Don’t panic! Take a deep breath. One bad meal or bad day will not make you gain weight. Get your mind back on track & stay focused. Rebuild your willpower and use the slip up as motivation!

STEP TWO

Detox time. Start your day with plenty of water-aim for at least 100 oz. It helps to cut up a whole lemon and squeeze the juice into your water pitcher for more detoxifying benefits. Try to drink one glass per hour while you are awake.

STEP THREE

Load up on fruits & veggies. You will need all the vitamins & minerals that you can get to help banish those nasty calories away. Do not touch any junk! Keep your grams of carbs & sugars as low as possible or the day to prevent sugars from forming and adding to your binge. Think lean meats, veggies, & only natural sugars such as fruits.

STEP FOUR

Move your body! Lots of cardio is key because what you want to do is SWEAT out those toxins from all the sugar/carb/fat overload. Aim for at least 30-45 minutes of running or elliptical to flush your system.

STEP FIVE

Keep up the good work and continue eating clean and working out. Chances are, you will not see a difference on the scale or on your body! Smile & enjoy. Forget the binge. Just strive to do better and take it as a learning experience.

‘Ika nga nila, “Slowly but surely.” ‘Wag mong madaliin, bes. Just keep pushing and you’ll get there soon! Pasasan ba’t makakabawi ka rin! Smile 🙂

(Photo and info from Google Images, Diary of a Fit Mommy – www.fitmommydiaries.blogspot.com)

Mga Pagkain To Look Great and Feel Great, Alamin!

Kaibigan, alam mo bang hindi naman ganun kahirap ma-achieve ang “great look and great feeling?” ‘Uy, na-curious s’ya. Halika at alamin natin kung ano-ano ang mga pwedeng kainin to look great and feel great!

Fruits

1. Berries

2. Apples

3. Bananas

4. Oranges

5. Avocados: The blacker, the better

6. Limes & Lemons: Find the heavy ones… They’ll have more juice.

Vegetables

7. Baby Spinach

8. Baby Mixed Greens

9. Broccoli

10. Carrots

11. Tomatoes: Vine ripened or hot house

12. Cucumbers

13. Beans

14. Peas

15. Onions

16. Garlic

17. Herbs (bunches): Rosemary, Flat-leaf Parsley, Cilantro, Tarragon)

18. Peppers

Nuts & Seeds

Unroasted, Unsalted, Unsmoked Nuts. Raw, Store in Fridge

19. Almonds

20. Walnuts

21. Flaxseeds

22. Sesame Seeds

Meat, Fish, and Poultry

23. Boneless, Skinless Chicken Breasts

24. Roast Turkey Breast

25. Boneless Lamb Loin

26. Wild Salmon

27. Fresh Sole

Frozen

28. Frozen Shrimp Cooked

29. Frozen Mixed Berries

Organic Soy Product

30. Plain, Unsweetened Soymilk

31. Plain, Unsweetened Soy Yogurt

32. Tofu

Eggs & Dairy

33. Omega-3 Organic Eggs

34. Feta Cheese

35. Plain Nonfat Yogurt

Whole Grains

36. Brown Rice, Long Grains

37. Whole Rye or Flax Bread

38. Steel-Cut Oats

39. Quinoa

Staples

40. Almond Butter

41. Cashew Butter

42. Extra-Virgin Olive Oil

43. Green Tea Bags

44. Rice vinegar, Unseasoned

Drinks

45. Bottled Water

Extras

46. Dark Chocolate

47. Cocoa Powder

Fit and sexy na, healthy pa! Cheers sa ating journey to looking great and feeling great, mga kaibigan! Aja!

(Photo and info from Google Images, Search Herbal Remedy)

7 TIPS PARA MABAWASAN ANG BELLY FAT

Halos karamihan sa atin ay gustong mawala o mabawasan man lang ang mga bilbil o ‘yun bang tinatawag na belly fats. Aminin mo bessy, ‘yun din ang matagal mo nang hinihiling, ‘di ba? Kaya naman ibibigay namin ngayon ang 7 tips upang mabawasan, kung hindi man mawala, ang inyong mga belly fats.

1. Eat More Protein

Studies show people consuming good quality protein regularly have lesser belly fat.

2. Have Small Meals

Not just reducing belly fat, eating small meals help in overall weight loss too.

3. Eat More of Viscous Fiber

Viscous fibers are the soluble fibers that help in weight loss by keeping the stomach full for a long time.

4. Reduce the Carbs Intake

Reducing the consumption of simple carbs can help weight loss as well as reducing that tummy fat.

5. Don’t Have Any Added Sugar

Aerated beverages, as well as many packaged foods, contain added sugar that is a contributor to your tummy fat.

6. Go for Aerobic Exercises

You can follow aerobic exercises that, not only cut down the stubborn belly fat but also helps in building body stamina and boost body’s energy levels.

7. Take 8 Hours of Beauty Sleep

Studies have shown that fat accumulates around the waistline due to sleep irregularities.

Sa healthy lifestyle, tiyaga, at disiplina, maa-achieve natin ang inaasam na #flatbellygoals at #sexytummygoals !

(Photo and info from Google Images, Truweight)

FROM BINGEING TO WEIGHT LOSS–PAANO NGA BA?

Ang pagbabawas ng timbang ay hindi madali. Nariyan ang mga tukso na hindi maiiwasan tulad ng pagbi-binge eating. Pero ‘wag mag-alala dahil kaya namang ma-overcome ‘yan at mapagtagumpayan ang weight loss journey.

PHASE 1: STOPPING BINGEING

• Remove the physical drive to binge by eating regularly and adequately. Stop dieting.

• Manage urges and thoughts (detaching, over-evaluation of shape and weight, sabotaging thoughts)

• Manage environment (planning ahead for trouble periods, avoiding creating mayday scenarios, taking a break from avoidable triggers)

PHASE 2: BINGE FREE STABILITY

• Rehearse and cement coping skills over a period of at least 4 weeks

• Achieve weight stability

• And allow digestive and central nervous systems to heal from physical effects of binge eating

PHASE 3: CREATE CALORIE DEFICIT

• Learn to feel body signals and use hunger and satiety

• Maximize satiety from food through meal sizing/timing and content.

• Incremental and sustainable changes are paramount to avoid re-triggering binge behavior

That’s it! You can do it, besh. From bingeing to being fit and healthy!

(Photo and info from Google Images)