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Narito pa ang ibang diet myths na nagiging hadlang sa iyong #weightlossgoals Besh, research research din. Wag agad maniwala sa mga sabi-sabi, okay? Sige ka, ikaw rin. Baka sa halip na pumayat ka eh lalo kang mag-gain ng weight 😉 #dietfactslangdapat

Myth 1: Exercise = Weight Loss

Calorie burn of most exercises is insignificant. Not enough to offset normal diet.

Hard workouts boost appetites. May lead to weight gain without dietary changes.

Fitness industry and obesity increased at the same time in the U.S.

Myth 2: Fat Makes You Fat

SUGAR is the real dietary disaster.

Sugar = Insulin spikes

Insulin spikes = Cravings, weight gain

Myth 3: You’re Overweight Because You Overeat

You’re eating the wrong foods. Eating carbs inflames your hunger. Protein and healthy fats keep you satisfied.

Eating the right food is more important than limiting portions.

DESPERATE TO DROP THE WEIGHT? YOUR NEW PLAN FOR SUCCESS

1. Get Help

• Weight loss centers give expert advice.

• Support system helps conquer weak willpower days.

2. Have A Plan

• Diet plans make weight loss simple

• hCG diet is a reliable, fast option.

3. Mark Your Milestones

• Seeing scale move is a big motivation.

• Reward yourself for hitting small goals. Avoid food rewards.

4. Eat Well

• Deprivation won’t work

• Eat healthy, satisfying foods

5. Relax

• Good days and bad days are both normal.

• Suffer a slip-up? Don’t self-blame—just get back on plan!

***

Oh besh, alam na this. Tandaan ang kasabihang, “Marami ang namamatay sa maling akala.” Always do a research, wag puro tsismis. Iba na ang may alam. 😉

(Photo and info from Google Images; Provided by www.anewmeblog.com)

Mga bessy! Ito ang mga pagkaing nakatutulong na sa paglo-lose natin ng weight, nakatutulong pa sa pagpapalusog ng ating mga puso. 👙❤️ Double benefits talaga! 😍👏

Apples

Heart health benefits:

High in antioxidants, which help prevent bad cholesterol.

– High in soluble fiber, which helps the body eliminate cholesterol.

Weight loss benefits:

– High in fiber, low in calories

– Helps curb those mid-day cravings.

Avocado

Heart health benefits:

– High in monounsaturated fats (or healthy fats).

Antioxidants and potassium can reduce blood pressure.

Weight loss benefits:

Monounsaturated fats will keep you from feeling hungry.

Blueberries

Heart health benefits:

Antioxidants have been shown to reduce blood pressure.

Weight loss benefits:

– High in fiber and low in calories

– Can help stop cravings during the day.

4. Bananas

Heart health benefits:

– Super high in potassium that helps lower blood pressure.

Weight loss benefits:

– Helps boost metabolism and burn calories.

5. Citrus Fruits

Heart health benefits:

Flavonoids can lower your risk of stroke.

Vitamin C is connected with a lower risk of heart disease.

Weight loss benefits:

– Grapefruits lower insulin which means less fat is stored in your body.

– Grapefruits also help you eat less throughout the day.

6. Green Veggies

Heart health benefits:

– Broccoli, spinach, and kale are high in carotenoids, fiber, vitamins and minerals.

Weight loss benefits:

– Broccoli has a lot of fiber without all of the calories.

Legumes

Heart health benefits:

– Beans, lentils, and peas are high in protein.

– Can help control blood sugar.

Weight loss benefits:

– Provides protein that will keep you full longer.

– Doesn’t have saturated fats like red meat.

8. Nuts

Heart health benefits:

– Almonds, walnuts, pistachios, peanuts, and macadamia nuts all help lower cholesterol.

– Macadamias contain omega-3 fatty acids.

Weight loss benefits:

– Almonds help you stay full during the day.

9. Oatmeal

Heart health benefits:

– Excellent source of soluble fiber, which attaches itself to cholesterol.

Weight loss benefits:

– The fiber will keep you from wanting to snack.

10. Potatoes

Heart health benefits:

– High in potassium and fiber, which can help lower blood pressure.

Weight loss benefits:

– Super filling

– Low calorie and no fat, sodium, or cholesterol.

11. Salmon

Heart health benefits:

– Contains omega-3 fatty acids.

Weight loss benefits:

– Helps you feel full without any extra fats.

***

Wag maliitin ang kayang gawin ng mga pagkaing ito sa ating kalusugan. Pero laging tandaan na ang lahat ng sobra ay masama kaya dahan-dahan din, bessy ha? Moderation is the key!

(Photo and info from Google Images; UnityPoint Health Des Moines, UnityPoint.Org/DesMoines/PainAndGain)

Fat loss ba ‘kamo? ‘Eto mga tips para maging epektibo ang pagtanggal ng taba sa iyong sistema! 👍😊 #dontlosefat #getridofthatfat #fatlossjourney

Diet at an Appropriate Rate

Most people try to lose as much body weight as quickly as possible. However, this may not be the most effective approach to maintaining muscle mass while dieting.

Use a Flexible Approach

Many individuals significantly restrict food choices or follow a set meal plan while dieting. While this may work in the short term, it is not sustainable long term.

Eat Adequate Protein

Protein is important for muscle recovery. It can also help you feel full while dieting. Protein needs may be increased in someone who is dieting, training hard, and very lean.

Don’t Eliminate Carbohydrates or Fat

It is common for most people to significantly restrict or even eliminate fat and or carbs while attempting to lose weight. However, removal of carbohydrates can decrease performance during a workout which may lead to increased muscle loss while dieting.

Keep Food As High As Possible While Still Making Progress

Dieting results in a number of physiologic changes, including metabolic adaptation to the reduced caloric intake and caloric deficit. This leads to plateaus in weight loss along the way.

Don’t Stress Over the Small Details

Most people sweat over a lot of small details trying to lose fat. However, many of these small details aren’t worth worrying about.

Supplements Will Not Make Up For a Poor Diet

We’re not telling you supplements are worthless. But taking an excessive amount of supplements won’t make up for inconsistent nutrition and training habits.

***

Magiging epektibo lamang ang mga tips na ito kung sasabayan natin ng tiyaga, self-control, at self-discipline. Kaya natin yan! Para sa pagkawala ng fats sa ating katawan! Fighting! 👍👊

(Photo and info from Google Images; positive healthwellness https://www.fitnessrxformen.com/nutrition/tips/7-nutrition-tips-for-effective-fat-loss)

Late ka na ba sa trabaho, beshie?

Siguradong tatakbo ka na naman para hindi mahuli. Pero wag na init ulo, beybeh! Dahil may mga magagandang epekto naman ang pagtakbo sa ating kalusugan at sa paglo-lose natin ng weight!

Kaya habang tumatakbo ka’t hinahabol ang oras, isipin mo na lang ang mga tabang mawawala sa iyong katawan!

Oh ‘di ba? Late ka man at pagod, good vibes pa rin dahil naging healthy ka na, nakapag lose ka pa ng weight! 😉😄👏

BUY Lean n Green slimming coffee while doing these running tips for weight loss, mas mabilis!

EFFECTS OF OBESITY

– Joint Problems
– Stroke
– Cancer
– High Blood Pressure
– Psychosocial Effects
– Metabolic Syndrome
– Heart Disease

VARY YOUR RUNS

Go Slowly.
Go for a slow run for 90 minutes twice a week. Slow running burns more fat.

Pick Up The Pace.
As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.

High Intensity Interval Training
Interval runs are a great way to incorporate diversity into your running exercises. Do 10-second sprints and then 30-second walks. Repeat 10 times.

BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.

NUTRIENT TIPS

Drink Black Coffee.
The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.

Drink Plenty of Water.
Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.

Time Your Meals.
Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.

SUPPORT ITEMS

Watch Your Heart Rate.
Use a heart rate monitor to know how hard your heart is working and prevent burnout.

Make a Workout Mix.
Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.

Dress the Part.
If you dress appropriately for the weather you’ll have a longer, more enjoyable run. That said, you may want to start to invest in some technical running clothes.

Acknowledge Plateaus – Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.

Join Marathons – Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.

Set Goals – Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.

***

Next time you think about losing weight, think about running first because that’s the most easiest and the most convenient way to shed weight and fats. So, let’s go! Let’s run for fitness!

(Photo and info from Google Images, www.RunningAddicted.com)

Madalas pag may nakikita tayong sexy and fit people, napapaisip at napapatanong tayo, “Ay pano kaya nila nagawa ‘yan?” “How to be you po?” Aminin! Ngayon, ipapakita namin ang mga sikreto (hindi na sya sikreto ngayon 😂) ng mga taong ito at kung paano tayo magiging tulad nila! 😍 #secretsoffitpeople #howtobefitandhealthy #roadtoahealthierandfitterlife

If you have ever looked at a healthy and fit person and wondered how you can be like them, you are not alone. Here are seven secrets of fit people:

1. They have consistent habits.
Fit people recognize that there is not one single thing that needs to be done to be healthy & at an acceptable weight. Instead, they engage in many healthy habits that contribute to a healthy weight and level of fitness.

2. They eat balanced meals.
Eating right isn’t complicated, but it does involve a lot of things. You should start the day with a smart breakfast in order to give you energy and keep you full for longer. You should also avoid skipping meals, which can make you hungry & contribute to the consumption of high calorie foods later in the day.

3. They keep track of what they eat.
This can be done by writing the foods down or using a tracking app on a computer or smartphone. Either way, fit people are aware of what they are putting into their body.

4. They don’t drink their calories.
Coffee creamers, fruit juices, sodas, and energy drinks all contain a lot of sugar and excess calories. Avoid this pitfall by keeping a water bottle with you at all times.

5. They do exercise that they enjoy.
You are less likely to stick to exercise if it is hard for you to do, or if it feels like a chore. Find an exercise or physical activity that you can get excited about, like kayaking or bike riding.

6. They surround themselves with fit influences.
This can include finding a partner to exercise with or even just following fitness oriented people on social media. Following healthy blogs and subscribing to health oriented magazines can also keep the fit mindset at the forefront.

7. They get a lot of sleep.
Your muscles recover when you sleep, so it’s definitely necessary for a fit person. There is also a link between sleep and decreased incidences of obesity.

***

Bessy! No need to ask “How to be you po?” pag sinunod at ginawa natin ang mga ito! Palalagpasin pa ba natin ang pagkakataong maging fit and healthy? Syempre hindi noh! Kaya, go for it! Let’s get fit and healthy! 😉🙌😍

(Photo and info from Google Images; Copyright 2015, Orange County Weight Loss Doctor www.orangecountyweightlossdoctor.com)

Rev your metabolism and get ready to burn fat and lose weight! 💪🍽🥛😴

Metabolism is the system that converts what you eat and drink into energy. At any time this can speed up and slow down. So how can you signal to your body that food is plentiful, times are good and you are ready to speed up and burn fat?

Eat Healthy Fats

• Dark Chocolate
• Avocado
• Olive Oil
• Coconut Oil
• Natural Peanut Butter
• Nuts-Walnuts
• Flax Seed
• Fish-Salmon
• Olives
• Soybeans

Eat Small Meals Every 3-4 Hours

Eating every 3-4 hours can help you develop a great relationship with food and keep you burning fat for hours.

Drink 2-3 Liters of Water a Day

According to WEBMD, after drinking 17 oz of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes.

Sleep 8 Hours

Sleep helps the body perform at its best all day long. Sleep deprivation signals your metabolism to slow down, use less energy, and causes many to binge later in the day. Sleeping your way to slim works, trust us!

Avoid Restrictive Diets

Avoid diets that are under 1350-1500 calories a day for women depending on height.

Eat More to Lose Weight

Extreme calorie restriction wrecks lasting weight loss efforts as your body compensates by slowing down your metabolism and conserves calories for survival.

The race to speed up metabolism is really about working with your body and understanding that everything it does is in your best interest, including storing fat to burn it later.

FOODS TO INCLUDE IN YOUR DIET

• Raspberries
• Salmon
• Green Tea
• Avocado
• Chili Peppers
• Fennel Tea
• Flaxseeds
• Watermelon
• Chicken
• Almonds
• Apples
• Soybeans

***

Nasa iyong pag-aalaga sa iyong sarili’t kalusugan ang susi sa maayos na metabolismo ng iyong katawan. Aja! Fighting! 👊

(Photo and info from Google Images; SkinnyMom)