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

GOOD FAT VS. BAD FAT

Mga kaibigan, alam n’yo ba na hindi lahat ng fats ay masama? Mayroon din namang mga good fats na mabuti sa ating kalusugan. Pero s’yempre mas okay at mas maigi kung malalaman natin at madi-distinguish natin kung alin ang good fat sa bad fat. At ‘yan ang tatalakayin natin ngayon. So let’s start!

GOOD FATS

Least amount of processing as possible.

All Natural

Organic

Unrefined

• • • • • • • • • • • • • • • • • • • •

Do not make a good fat a bad fat by overheating and smoking it. Higher smoke point oils are safer.

• • • • • • • • • • • • • • • • • • • •

Olive Oil

Avocado Oil

Butter/Ghee

Lard

Cocoa Butter

Macademia Nut

Butter

Coconut Oil

Almond Oil

Unrefined Palm

• • • • • • • • • • • • • • • • • • • •

No or Low Heat

Walnut Oil

Grapeseed Oil

Flax Oil

Sesame Oil

Walnuts

Seeds

Fish

BAD FATS

Polyunsaturated

Trans Fats

Refined

Bleached

Hydrogenated

• • • • • • • • • • • • • • • • • • • •

These over processed and unstable fats are rancid to the body and congest cells creating disease.

• • • • • • • • • • • • • • • • • • • •

Soy or Soybean Oil

Canola Oil

Cottonseed Oil

Sunflower Oil

Corn Oil

Safflower Oil

Rice Bran Oil

Refined Palm

Refined Grapeseed

• • • • • • • • • • • • • • • • • • • •

Processed Creams

Artificial Butter Spreads

Pastries

Chips, Crackers, etc.

Margarine

Fried Foods

Candy

Poor Supplements

Ayan! Ngayon alam na natin kung alin ang GOOD FAT o ang HEALTHY FAT na makatutulong sa pagbabawas ng ating timbang at pagpapapayat at ang BAD FAT na sadyang masama para sa ating kalusugan at dapat nang iwasan. So sa GOOD FAT lang tayo, mga kaibigan ha? 😉

(Photo and info from Google Images)

WEIGHT LOSS AFFIRMATIONS PARA SA’YO, BASAHIN DITO!

Ikaw ba’y tila nawawalan na ng motivation sa pagbabawas ng timbang? Feeling mo ba ay parang wala nang pag-asa na ikaw ay pumayat? Naku, naku. ‘Wag ganun bes! Narito ang ilang weight loss affirmations na maaaring makatulong sa pagpapalakas ng iyong loob at maaaring makapagbigay sa’yo ng motivation na ipagpatuloy ang nasimulan mo na. 🙂

1. I am thinner every day.

2. I love being physically fit.

3. I deserve to feel and look healthy.

4. Every day I feel slimmer and lighter.

5. Losing weight is fun.

6. I am grateful to have a body capable of exercising.

7. I am so grateful for the body that I have.

8. I can and I will.

9. I feel focused.

10. I feel determined.

11. I take good care of my body.

12. I deserve a healthy life.

13. I love to drink water.

14. I choose healthy nutrient rich food.

15. I am in charge of how I feel and look.

16. I am a clean, lean, green eating machine.

17. I am enough.

18. I am worthy of a body I love.

19. I am fast approaching my ideal weight.

20. I have a very fast metabolism.

How does it feel, bes? Feeling much better? Sana nakatulong ang mga ito upang ituloy mo ang pagbabawas ng timbang at pagpapapayat. Kaya mo ‘yan, bes! We know you can do it! Fighting! 😉

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

10 TIPS TO IGNITE YOUR FAT-BURNING MACHINE

Sis, alam mo ba na ang lahat ng iyong nalalaman tungkol sa weight loss at diet ay maaaring mali? Na baka pwede itong magpataba, magpa-gain ng weight, magpapagod at magpa-frustrate lalo sa’yo? Wag nang mag-alala at malungkot, sis.

Here are the 10 tips that will help you switch from fat-storing to Fat-Burning and help you break through the weight loss barriers caused by insulin resistance and metabolic syndrome.

Sport or power bar snacks, before your workout, destroy your fat-burning ability.

Work out on an empty stomach on select days to enhance your body’s fat-burning ability.

Eat fat to burn fat. Omitting fat from your diet makes you fat.

Miracle Intervals, short bouts of speed play. 10-45 seconds, followed by generous recovery improves insulin resistant weight loss stalls.

Fruit smoothies are sugar bombs. Sugar turns off your Fat-Burning switch.

Mix it up. Long and slow LOSES the race. Your metabolism gets comfortable with low steady workouts and doesn’t burn fat as effectively.

Alcohol consumption turns off fat-burning.

Killer workouts don’t burning fat, but they do burn easily available sugars leaving you hungry within hours.

Eating good fats allows more fat-burning in your workouts.

Energy drinks sap energy and build fat. Skip them.

Mayroon ka mang 10 pounds o 100 pounds to lose, ang 10 tips na ito ay makatutulong upang i-train ang iyong katawan na mag-burn ng fat sa halip na mag-store nito. Mas magiging maayos ang iyong tulog, mas magkakaroon ka ng energy at endurance, ang iyong skin ay mas mag-go-glow at higit sa lahat, mababawasan ang iyong timbang na matagal nang pumipigil sa’yo mula sa mga gusto mong gawin. Ang bongga ‘di ba? So go for it, sis! We’re rooting for you! 😉

(Photo and info from Google Images, Become a Fat-Burning Machine The 12 Week Diet by Mike Berland)

MGA MAHAHALAGANG FAT LOSS TIPS, ALAMIN DITO!

Bessy, alam mo bang may mga importanteng fat loss tips na dapat tayong malaman? At ‘yan ang tatalakayin natin ngayon. Tara at alamin na natin!

Maintain your current lifestyle; reduce (food portions) & include more (veggies, fruit & water)

… DO NOT COMPLETELY CHANGE YOUR LIFESTYLE.

Enjoy the f*ck out of moving more; add in exercise you will do more…

AND DON’T FOCUS ON “THE BEST FAT BURNING EXERCISES.”

Stop this “all or nothing” bulls*it; food has no emotions…

THERE’S ONLY FOODS YOU SHOULD EAT MORE OF & FOODS YOU SHOULD EAT LESS OF. SIMPLE.

FYI body weight doesn’t mean sh*t; so stop crying when yours fluctuates…

STRESS/HORMONES, CARB/SALT INTAKE, & TRAINING ALL PLAY A ROLE.

‘Yan, now we know na. So let’s start losing fat together while keeping these tips in mind. Aja! 😉

(Photo and info from Google Images)

Weight Loss Plan na Garantisadong Totoo at Epektibo, Ating Tuklasin!

Hanap mo ba’y garantisadong weight loss plan? Tamang-tama! Dahil ‘yan ang aming ibibigay ngayon kung saan pwede kang mag lose ng 16 pounds sa loob lamang ng 1 buwan. Excited ka na bang malaman ang weight loss plan na ito? Kami rin, kaya simulan na natin!

Breakfast

½ lemon 1 glass water

1 boiled egg

1 tbls 0 fat sour cream

1 slice whole wheat bread

1 glass of 0 fat milk

Snacks

Choose 1 fruit with 2 glasses of water (orange, apple, or banana)

Lunch: 400 ml water 30 min before lunch

400 ml water

Vegetable salad OR Soup

Grilled chicken OR Grilled Meat

Snacks

Choose 1 Fruit with 2 Glasses of Water (pineapple, orange, banana, or kiwi)

Dinner: Eat last meal at 6 pm

400 ml water

1 boiled egg

2 slices whole wheat bread

1 tbls 0 fat sour cream

1 slice 0 fat white cheese

And that’s it! Happy losing pounds and weight, beshies! 😉

(Photo and info from Google Images)

MAGBAWAS NG 10+ POUNDS SA 7-DAY FLAT BELLY DIET MEAL PLAN NA ITO!

Lose 10 pounds in just 7 days. Yes, tama po ang nababasa n’yo, mga kaibigan. Maaari kayong makapag lose ng 10 pounds o mahigit pa sa loob lamang ng 1 linggo kung susundin n’yo ang diet meal plan na ito. Hindi lang ‘yan, maaari pang ma-achieve ang flat belly goals nyo rito. Ready na po ba kayong malaman kung anong diet meal plan ito? Halina’t simulan na natin!

Days 1 & 2

Breakfast – Four egg omelet with asparagus or broccoli and low-fat cheese, coffee or green tea.

Snack – Cherries and plain non-fat yogurt OR your favorite protein shake.

Lunch – Grilled chicken breast, lettuce and low-fat dressing with your choice of peas, green beans asparagus, carrots or steamed broccoli.

Snack -Apple or banana with one tablespoon of natural peanut butter OR your favorite protein shake and a handful of almonds.

Dinner – Your choice of grilled chicken, beef or turkey with half a cup of steamed asparagus or broccoli and a lettuce salad with lemon juice, balsamic vinegar or a fat-free dressing.

Snack – Half a cup of cottage cheese with cherries or mixed berries.

Days 3 to 7

Breakfast – Two apples and a tablespoon or natural peanut butter along with your favorite protein shake OR a four egg omelet with minced asparagus and one slice of whole wheat toast. One cup of green tea or coffee.

Snack – Handful of almonds OR non-fat yogurt with a handful of cherries or mixed berries.

Lunch – Your choice of turkey, grilled chicken or tuna with a cup of brown rice and a small baked sweet potato or slice of whole-wheat bread. Add one cup of steamed broccoli and a lettuce salad with lemon juice, balsamic vinegar or a non-fat dressing.

Snack – An apple with one tablespoon of natural peanut butter OR two cups of cherries OR a handful of almonds.

Dinner – Fish, tuna, salmon, turkey, beef or chicken breast with your favorite mixed vegetables and one cup of brown rice. Add your favorite low-fat dressings.

Snack – Half a cup of cottage cheese or yogurt with half a cup of your favorite mixed berries.

That’s it! Magiging healthy ka na, papayat ka pa. Achieve na achieve pa ang #sexybellygoals! Kayang kaya ‘di ba? Kayang kaya! Fighting! 🙂

(Photo and info from Google Images)

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)