, Author at How to Lose Weight - Don't Lose Hope

GET THE 10 WEIGHT LOSS DIET TIPS HERE!

Weight loss diet tips ba ‘kamo ang hanap nyo, mga mumshie? S’yempre meron tayo n’yan at ‘yan ang ibibigay namin sa inyo ngayon! So kung ready na kayo, tara at isa-isahin na natin ang mga diet tips na ito!

#1 LIMIT PROCESSED FOODS

One of the most effective ways to lose weight is to limit your intake of processed foods.

Not only are these types of foods unnatural and filled with harmful chemical ingredients but they’re also generally very high in calories.

So if you find yourself snacking on donuts daily or having pizza for dinner every night, cut down your consumption and start looking for some healthier options instead.

#2 EAT SLOWLY

Another simple but effective way to start losing weight right now is to eat slowly.

Most people don’t take the time to enjoy their meals and listen to their body and as a result, they eat more than is necessary to satisfy their hunger.

By taking the time to eat slowly, you’ll not only enjoy your food more but you’ll also learn to listen to your body’s hunger signals, eat just the right amount to satisfy your hunger and consume less calories overall.

#3 DRINK LOTS OF WATER

Drinking lots of water can help you lose weight in two main ways.

First, the more water you drink, the less liquid calories you’re likely to consume.

Second, drinking lots of water ensures that you stay hydrated which prevents your metabolism from slowing down.

#4 BASE EACH MEAL AROUND PROTEIN

Protein burns a larger amount of calories during digestion than carbohydrates and dietary fats.

Therefore, by basing each of your meals around protein, you can increase the amount of calories you burn digesting the meal and give your weight loss efforts a boost.

#5 HAVE VEGETABLES WITH EVERY MEAL

Vegetables are tasty, filling, packed with health boosting nutrients and most importantly, very low in calories.

Most vegetables contain less than 100 calories per serving and by eating them with every meal, you can satisfy your appetite and lose weight at the same time.

#6 GO FOR NATURAL SNACKS

Natural snacks such as fruits and nuts are loaded with fiber and contain less calories than processed snacks such as cakes, crisps, and chocolate.

As a result, you’ll consume less calories and also feel fuller for longer when you choose natural snacks, making it much easier for you to lose weight.

#7 ADD SOME SPICE TO YOUR DIET

Spices such as chili peppers aren’t just a healthy, natural way to add flavor to your food – they’re also a highly effective weight loss tool.

When you eat spicy foods, they temporarily raise your body’s temperature and stimulate fat burning. As a result, you’ll burn more total calories if spicy foods are part of your diet and lose more weight overall.

#8 GET IN THE KITCHEN

While it’s possible to find healthy, low calorie, meal options in restaurants, if you’re eating out every day, it’s going to be difficult to give your body the high quality nutrition it needs to lose weight consistently.

Therefore, if you currently spend little or no time in the kitchen, start making some changes and learn how to make your own healthy meals and snacks.

By doing this, you’ll be able to ensure that only the best quality foods enter your body, keep a tighter control on the calories you consume and be much more successful with your weight loss efforts.

#9 CHOOSE LOW CALORIE ALCOHOL

The calories in alcoholic drinks can vary significantly, with the lightest options containing less than 100 calories per glass and the heaviest options containing 500+.

Therefore, by checking the calories in your alcohol and choosing light options such as champagne, light beers, and white wine, you can slash your liquid calorie consumption and minimize the impact of alcohol on your waistline.

#10 FOLLOW THE 80/20 RULE

One of the biggest mistakes people make when trying to lose weight is giving up their favorite foods. However, this is actually has the opposite effect and makes them more likely to binge eat.

Instead of doing this, follow an 80/20 rule where you eat natural, unprocessed foods 80% of the time and your favorite foods 20% of the time.

So there! Happy losing weight and happy healthy dieting to us, mumshies! Kaya natin ‘to! 😉

(Photo and info from Google. Want more fitness jokes & fitness tips? Then head over to… FreeFitnessTips.co.uk)

TUKLASIN ANG 8 TIPS PARA SA MALUSOG NA PAGKAIN!

8 HEALTHY EATING TIPS

For good health, eat a balanced diet with a wide variety of foods. Be physically active and only eat as much as you need.

1. Base meals on starchy foods – bread, cereals, rice, potatoes, pasta… They’re the best fill-you-up foods and sources of energy. Choose wholegrain, whole meal or “high fiber” varieties.

2. Eat lots of fruit and veg. At least 5 portions. Good for vitamins, minerals, fiber, antioxidants. Fresh, frozen, tinned, dried or 100% juice all count.

3. Eat more fish – including a portion of oily fish each week. They’re an excellent source of protein and other nutrients. Oily fish are rich in omega-3 fatty acids – good for heart health.

4. Cut down on saturated fat and sugar. Eat only occasionally. Eat in small amounts. They’re high in calories but low in nutrients. Choose lower fat and lower sugar versions when you can.

5. Eat less salt – no more than 6g a day for adults. Throw away the salt cellar. Choose lower salt foods. Too much salt can raise your blood pressure.

6. Get active and try to be a healthy weight. Walking is good. If you eat more than your body needs, you’ll put on weight. Get at least 30 minutes exercise on at least 5 days of the week.

7. Drink plenty of water. Drink six to eight glasses of water and other fluids a day. Drink more when it’s hot and when you’re active.

8. Don’t skip breakfast. A good breakfast gives you energy, as well as vitamins and minerals. Wholegrain cereals or bread, with fruit, make a great start to the day.

Laging tandaan: Healthy diet and healthy lifestyle are the keys to a healthy and good life. Alam na dapat natin ‘yan, mga besh, okay? 😉

(Photo and info from Google. Based on the Food Standards Agency’s 8 Tips for Eating Well / www.eatwell.gov.uk CODE 473 EIGHT EATWELL TIPS postcard, Comic Company 2009 www.comiccompany.co.uk)

NARITO ANG 5 WEIGHT LOSS MOTIVATION TIPS NA DAPAT MALAMAN NG BAWAT KABABAIHAN!

Girls! This is all for you! 😉

PERFORMANCE VS. APPEARANCE

Focus on the new things your body is better able to do as you grow fit. Running farther, lifting heavier? These are reasons to stay motivated!

FOCUS ON WHAT YOU LOVE

It’s easy to harp over what you hate about your body. Focus on the things you love! Got sexy hips, nice thighs, hot collar bone? Appreciate that!

FIND A SUPPORT SYSTEM

Having a real life or even an online group who “gets it” is key. Someone who roots for your success and wants to see you happy will motivate you to eat cleaner, push harder, and go farther than you ever could on your own!

KEEP IT FRESH & INTERESTING

Eating the same foods, doing the same workouts… how boring? Switch it up and always have something fresh and new to look forward to!

ADD A LITTLE INSPIRATION

Start each day by reflecting on a beautiful weight loss motivation! Try our *Fit Quotes* Pinterest board for a great place to start!

We do hope na nababasa ito ng bawat babae na gustong magbawas ng timbang for the betterment of themselves and to be the best version of themselves. Sana’y nakakapagbigay din ito ng motivation at inspiration sa kanila upang ipagpatuloy ang kanilang ginagawa. Please know we are rooting for you! Fighting! 😉

(Photo and info from Google, SOBERALLEY)

WEIGHT LOSS TIPS PA!

Oras na naman para sa pagbibigay ng weight loss tips! Let’s go!

#1 GO FOR A WALK

Walking is one of the best forms of exercise you can do and when the weather is nice, it’s an easy way to keep fit. Try some of these other tips to get more walking into your day:

Park your car as far from the entrance as possible.
Take the stairs instead of the elevator.
Take the dog for a walk.
Walk to a colleague’s desk instead of using the intercom.

#2 STOP EATING OUT AS MUCH

Fast food is very convenient but it can also be high in fat and calories. By cooking your own meals and eating at home more often, you will not only have more control over what goes into your food but over time you will save money too.

#3 EAT BREAKFAST

If there is one thing that nutritionists agree in, it’s that you shouldn’t skip breakfast. Skipping breakfast may make you more likely to indulge.

#4 EAT SMALLER PORTIONS

This seems like a no-brainer but we often don’t think about portion size.

At restaurants, try cutting your meal in half and taking the rest home to have as another meal.

At home, use a smaller plate than you normally would. You won’t feel like you’re having less because the plate will still look full.

#5 DO YOGA

Most people think of yoga as a way to increase flexibility and distress but did you know it can also help with weight loss?

Doing yoga on a regular basis can help build muscle which in turns boosts metabolism and burns extra calories.

#6 SPEND MORE TIME OUTDOORS

With TV, the Internet, and video game being so popular, we are spending less and less time doing outdoor activities.

In Norway, it’s tradition for the entire family to spend Sundays outdoors doing such activities as cross country skiing in the winter and hiking in the summer.

#7 BUILD MUSCLE

It is recommended that you build and maintain muscle mass 3 times a week.

Press ups, lunges, and squats are muscle building exercises that you can do practically anywhere and without any equipment.

When you have more muscles, your metabolism will increase and will help burn more calories.

#8 MEASURE YOURSELF REGULARLY

Take measurements before you start your exercise program and then continue to take them every month or week.

Doing this will allow you to see fluctuations in your measurements and see whether your diet and exercise routine is having the desired effect of adding muscle and trimming fat in the areas you want it.

#9 STOP DRINKING SODA

Drinking just one can of soda a day can cause you to gain more than 1 pound of body fat in a month, with one 12 oz. can of cola containing around 140 calories.

Ditch the soda and go for zero calorie water instead.

#10 EAT FRUIT

Fruit is mostly water and is relatively light in calories compared with processed foods. It’s also loaded with essential vitamins, minerals, and fiber which all boost your health.

Kung ating susundin ang mga tips na ito, siguradong magiging mas fit, mas sexy, at mas healthy pa tayo! Gusto n’yo ‘yun? S’yempre gusto natin ‘yun! So let’s achieve that, mga beshywaps, okay? 😉

(Photo and info from Google. Want to start losing weight right now? Then head over to… FreeFitnessTips.co.uk)

THE 10-STEP WEIGHT LOSS EXERCISE PLAN!

Gustong mag-exercise to lose weight pero hindi alam paano at saan magsisimula? Don’t worry, we’ve got your back! Kaya naman narito ang isang madali at kayang gawin na weight loss exercise plan. Tara at alamin na natin!

#1 WALK FOR 30 MINUTES EACH DAY

Calories Burned Per Day = 120

Calories Burned Per Week = 840

Walking 30 minutes per day may not seem like much but the consistent effort really pays off and burns close to 1,000 calories in a week.

If a 30 minute walk in one go sounds like too much, try splitting it up into three shorter 10 minute walks.

#2 SPRINT FOR 5 MINUTES EACH DAY

Calories Burned Per Day = 100

Calories Burned Per Week = 700

Adding just 5 minutes of sprinting to your day burns through an impressive 700 calories per week.

Simply do five 1 minute bursts of sprinting at various intervals during the day or make them part of your walk.

#3 DO 5 MINUTES OF BURPEES EACH DAY

Calories Burned Per Day = 46

Calories Burned Per Week = 322

Burpees are a functional, full body exercise that tone and strengthen all your muscles and can help you burn 300+ calories per week.

#4 DO 5 MINUTES OF JUMPING JACKS EACH DAY

Calories Burned Per Day = 48

Calories Burned Per Week = 336

Jumping jacks are a simple but effective cardiovascular exercise that you can perform anytime and anywhere, whenever you have 5 minutes to spare. Not only are they a great calorie burner but they also target all the muscles in your lower body.

#5 GO TO A 1 HOUR SPINNING CLASS EACH WEEK

Calories Burned Per Week = 700

Spinning is one of the most intensive cardiovascular classes there is and burns through a substantial 700 calories in a 1 hour session. Attending just one spinning class per week can make a huge difference when it comes to your overall weight loss success.

#6 DO 1 HOUR OF SWIMMING EACH WEEK

Calories Burned Per Week = 660

Swimming is a brilliant exercise that burns through an impressive 660 calories per hour and gives you a full body workout at the same time. It’s also a relatively low impact exercise and a great alternative to the higher impact exercises on this list.

#7 LIFT WEIGHTS FOR 2 HOURS EACH WEEK

Calories Burned Per Week = 440

When it comes to direct calories burned, lifting weights isn’t a very efficient exercise. However, muscle cells burn three times more calories than fat cells, so by increasing your overall muscle mass, you can indirectly give the amount of calories your body burns each day a huge boost.

#8 JOG FOR 1 HOUR EACH WEEK

Calories Burned Per Week = 476

Jogging is another excellent exercise for working away those calories and losing weight. It’s also a very flexible exercise that can be performed outside or inside on a treadmill.

#9 WEAR ANKLE WEIGHTS WHEN YOU WALK

Calories Burned Per Day = 50

Calories Burned Per Week = 350

Once you’ve implemented steps 1-8, an innovative way to blast through a few more calories is to wear ankle weights during your daily 30 minute walk. This won’t take up any more of your time but the added resistance will burn off 300+ extra calories a week.

#10 GET IN THE RIGHT FRAME OF MIND BEFORE YOU EXERCISE

After you’ve incorporated the previous nine physical habits into your lifestyle, one final way to boost your weight loss efforts is to get your mindset right before exercising. Doing these exercises without the proper motivation means you won’t put maximum effort in and as a result, you’ll burn less calories and lose less weight. So make sure that you’re 100% motivated and focused on your weight loss goals before you exercise and perform to your maximum potential.

SUMMARY:

Total Calories Burned Per Day = 689

Total Calories Burned Per Week = 4,824

Which equates to…

1.4 lbs of Fat Loss per Week!

There you go! Hindi na rin masama ang 1.4 lbs na total fat na malo-lose mo per week kung susundin mo ang exercise plan na ito, ‘di ba? So ano pa’ng hinihintay natin? Halina’t simulan na nating mag-exercise following this weight loss exercise plan! Aja! 😉

(Photo and info from Google. Want more weight loss & fitness tips? Then head over to… FreeFitnessTips.co.uk)

5 DRINKS NA ‘DI MO INAKALANG NAKAKAPAG-BURN PALA NG FAT, ALAMIN!

Mga kaibigan, tatalakayin natin ngayon ang mga inuming hindi natin alam ay nakatutulong pala sa pagbu-burn ng fat.

Iisa-isahin natin ang mga drinks na ‘yan at malay n’yo, kasama pala rito ang paborito n’yong inumin. So simulan na natin!

COFFEE

The caffeine in coffee is a central nervous system stimulant and contributes certain compounds that assist in the breakdown of fat. But don’t exceed more than 3 cups of coffee a day.

RED WINE

Muscadine grapes found in red wine contains ellagic acid, which seems to slow the growth of fat cells and boosts the metabolism of fatty acid in liver cells. The calories can add up very quickly though, so keep portions small, no more than 4 oz.

GREEN TEA

Green tea contains caffeine, and stimulants tend to slightly increase the calories that you burn. A combination of moderate green tea consumption and exercise may assist with weight loss.

WATER

Staying hydrated helps all body processes. Water has the additional benefit of lending satiety. Aim for half your body weight (in pounds) as ounces of water per day, up to a limit of about a gallon (128 oz/day).

TURMERIC TEA

Curcumin, a substance in turmeric spice is known for its anti-inflammatory properties and may also play a role in fat tissue metabolism although this is based on animal studies.

That’s it! So kasama ba sa list natin ang inyong go-to drinks? Ano’ng masasabi n’yo sa topic natin ngayon? May gusto ba kayong idagdag sa ating listahan? Share n’yo naman ‘yan! Just comment them below! 🙂

(Photo and info from Google. Source: Rosemary Mueller, Registered Dietitian from Advocate Medical Group – Weight Management)

8 POWERFUL TIPS BA ‘KAMO PARA SA HEALTHY NA PAGBABAWAS NG TIMBANG? ALAMIN ‘YAN DITO!

Everybody wants to know how to make real, permanent, and healthy weight loss. The solution lies with simple lifestyle changes that are easy to do, and easy to stick with.

Here are eight ways to boost your metabolism, lose weight, and improve your overall health and well-being.

1. Think Addition, Not Subtraction

Add a few of your favorite fruits into your lunch bag.

2. Forget about Exercising

Forget about making a specific “workout’ time, instead increase your physical activity in fun ways.

3. Avoid Sugar

Sugar, especially while granulated sugar, make your body store fat.

4. Skip out on Breakfast

Breakfast is the most important meal of the day. Not eating breakfast slows the metabolism.

5. Lighten the Load

Instead of denying yourself the food you love, find ways to “lighten them up” a bit.

6. Water, Water, Water

You cannot expect to lose weight without proper hydration. Also downing a glass of water before you eat is a great way to eat less.

7. Reduce Stress

Lowering stress & anxiety helps lower your blood pressure, improves the immune system.

8. Healthy Supplementation

While there are no magic pills, there are supplements such as RealDose.

Ayun na nga, mga mumshie! ‘Wag na nating pahirapan pa ang ating mga sarili. Simple lifestyle changes lang naman ang solusyon upang ma-achieve ang ideal weight at ideal body figure na inaasam natin. Kaya natin ‘yan! Fighting! 😉

(Photo and info from Google, http://www.FatCrushers.com)

PAANO NGA BA MATATANGGAL ANG EXCESS BODY FATS? HERE’S HOW!

It’s time to bid farewell to your fat belly.

1. STOMACH FAT WITH LEMON JUICE is an age-old remedy for the shedding of extra pounds and blood detoxification.

2. GREEN TEA has the precious load of antioxidants and the sugar-free nature of green tea fights against the accumulation of fat.

3. LOSE BELLY FAT BY CUTTING DOWN ON DESSERTS – Avoid every variety of desserts, cakes, pastries, chocolates, etc. as these are loaded with sugar and calories and are fattening.

4. HIT THE GYM DAILY – Regular and vigorous exercise can help you lose body weight. It is the best solution to ‘how to get rid of stomach fat easily.’

5. FIND A WEIGHT LOSS PARTNER who will help you to stay away from junk food and will be of great help during workouts at the gym.

6. POWER YOGA FOR SHEDDING THE BELLY FAT – Yoga is incredibly beneficial for getting rid of excess body fat. Practice the postures that focus on trimming of waistline and belly fat.

Okay, mga bessy, sabay sabay nating sabihin: Bye belly fat, Hello sexy belly! 😉

(Photo and info from Google. Find out more on How To Cure – HowtoCure.com)

TOP 10 WEIGHT LOSS TIPS, ALAMIN!

Mga kaibigan, sama-sama nating alamin ang top 10 weight loss tips na napag-aralan at napatunayan na totoo at epektibo.

1. Drink plenty of water.

2. Walk at least 30 minutes a day.

3. Exercise regularly.

4. Reduce calorie intake.

5. Share your meal.

6. Make dancing a hobby.

7. Get ample amount of sleep.

8. Eat smaller, more frequent meals.

9. Fix a meal time.

10. Maintain patience.

So there! I-achieve na ang pinakananais at pinakaaasam-asam na healthy, fit, and sexy figure sa pamamagitan ng ating top 10 weight loss tips! Aja! Fighting! 😉

(Photo and info from Google, Medicover Hospitals—www.medicoverhospitals.in)

FOOD AT DIET TIPS BA PARA SA WEIGHT LOSS? WE’VE GOT THEM FOR YOU!

Mga beshy! Ang topic natin ngayon ay hindi lang mga diet tips para sa pagbabawas ng timbang kundi mga pagkain din para sa weight loss! Excited na ba kayong malaman kung anu-ano ang mga iyon? Kami rin excited na kaya simulan na natin!

Apple – Your Tummy Friend

Steak – Diet Buster

Eggs – Your Heart Friend

Oats – Healthful Oats

Lentils – Belly Flattener

Goji Berries – Protein Berries

Buckwheat Pasta – Jeans Friend

Blueberries – Fiber Rich

Almond Butter – Reduce Blood Sugar

Chillies – Burn Extra Calories

Yogurt – Perfect Food

Quinoa – Stellar Nutrient

Tarragon – Salt Replacement

Parmesan – Low-Fat Cheese

Avocado – Weight Loss Food

Kale – Meal by Tossing

Wild Salmon – Shrink Your Waist

Pomegranate – Low in Calories

Sardines – Maintain Muscle

Olive Oil – Taming Your Appetite

Yown! Ngayon alam na natin ang bawat role ng mga pagkaing ito sa ating #weightlossjourney kaya pagbutihin at pag-igihan pa natin ang mga ginagawa natin para mas maging healthy at fit pa tayo! Fighting! 😉

(Photo and info from Google)