Research shows that tracking your food helps you drop the pounds by making you a more mindful eater and keeping you accountable.
EAT SLOWER.
It takes 20 minutes for your brain to tell your stomach it is full so slow down! Chew well and put down your fork or drink a glass of water between bites.
CONTROL PORTIONS.
Your hand is all you need. A serving of protein = 1 palm; serving of vegetables = 1 fist; serving of carbohydrates = 1 cupped hand; serving of fat =1 thumb. Women use one hand, men two hands.
OBSERVE 80/20 RULE.
Eat mainly whole, unprocessed or minimally processed foods 80% of the time, and indulge a little on the other 20%. It’s about moderation, not deprivation.
INCREASE FIBER.
Focusing on fiber in your diet helps you to minimize processed and fatty foods and helps fill you up. Women = 30-35 grams/day; Men = 40-45 grams/day.
DRINK MORE WATER.
Replace your sugary drinks to save calories and give you a feeling of fullness. In fact, mild dehydration can sometimes mask itself as hunger. Stay hydrated!
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Are you really determined to lose weight and be healthy at the same time? Then try these tips and see the results for yourself! You can do it! Fighting! 💪👊
Gusto mo bang ma-achieve ang #fitbodygoals mo bago matapos ang taong ito? Aba’y try mo na ang fat-burning foods na ito and see the results for yourself! Magiging fit and sexy ka na, healthy ka pa! Yes to this! 👍😍❤️
1.APPLE CIDER VINEGAR
This pantry staple can actually help you lose weight by reducing sugar cravings. Ingesting apple cider vinegar before a meal can also help you feel fuller with less food.
2.BONE BROTH
Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat.
3. CAYENNE PEPPER
Cayenne pepper increases your body’s ability to burn fat for energy and increases your body’s metabolism, helping you burn fat faster and more easily.
4.CHIA SEEDS
Not only does consuming chia seeds increase energy, but because it absorbs so much of its own weight in water, it helps slow your body’s digestion.
5.CHICKEN
If you’re trying to lose weight, chicken can be a powerful fat-burning food. This powerful nutrient helps keep our bodies energized, our muscles looking sculpted, and our bellies feeling satiated.
6.COCONUT OIL
Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly.
7.CRUCIFEROUS VEGETABLES
Cruciferous veggies, like kale, cauliflower, and Brussels sprouts, are super powerful fat-burning foods.
8.GHEE
Ghee is a surprising fat-burning food. Thanks to the medium-chain fatty acids it contains it can actually help your body burn other fats.
9.GRAPEFRUIT
Grapefruits are just as delicious and, luckily for us, is a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and drop those pounds.
10.GRASS-FED BEEF
Skipping the lower quality versions and splurging on quality beef means you’ll be nourishing your body, helping to encourage weight loss. You’ll be reducing bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef.
11.GREEN LEAFY VEGETABLES
Leafy greens like spinach, collard greens, and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories after a workout.
12.MATCHA GREEN TEA
Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels.
13.KEFIR
Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections.
14.ROOIBOS TEA
While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become a fat-burning food.
15.WHEY PROTEIN
Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.
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Sana’y makatulong ang mga ito sa pag-achieve mo ng iyong #fitnessgoals bago matapos ang taong 2018. Hindi pa huli ang lahat. Go lang ng go! Hangad naming makamit mo ito, bes! Fighting!
(Photo and info from Google Images; Dr. Axe FOOD IS MEDICINE)
Fat loss ba ‘kamo, mumshie? Eto! 👇😉 #fatlosshierarchy #fatlossgoals #fitnessjourney
1. Adherence
The single most important part about any diet is adherence. Not having sustainability in your diet is the downfall of many dieters. Your life shouldn’t revolve around your diet. Your diet should fit into your life.
2. Total Caloric Balance
Being in a caloric surplus will cause you to gain weight. Being in a caloric deficit will cause you to lose weight. There are no magic diets. No magic foods. It all comes down to calories in vs. calories out.
3. Non-Exercise Activity (NEAT)
NEAT is all movement that’s non-exercise related. Tapping your foot, fidgeting, standing in line, strenuous job (e.g. construction), etc. All these small movements add up to be significant.
4.Exercise Activity
Exercise activity is the area that we try to control the most, but it only accounts for 15-30% of our daily energy expenditure. It’s also the most time consuming aspect.
5. Sleep
People who sleep 8.5 hours per night vs. 5.5 hours per night use approximately 400 calories more! That means you could eat 2,800 more calories per week when dieting vs. someone who wasn’t sleeping enough.
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Magiging epektibo ang mga ito kung sasamahan natin ito ng tiyaga at disiplina. G ka na ba, mumshie? G na G na!!! #roadtoahealthierfitterandsexieryou
(Photo and info from Google Images; Macros Inc. Fitness & Nutrition; Full article/sources:https://goo.gl/NxKdVT)
