10 pounds ba ‘kamo sa loob ng isang linggo? Posible nga ba? Posible po! Kung inyong gagawin at susundin ang mga tips na narito, hindi po imposible na makapagbawas ng at least 10 pounds in 7 days! Ready na ba kayong malaman ang mga weight loss tips na ito? Let’s start now!
• 8 glasses of water a day.
• Cut down on sugar.
• Cut out alcohol completely.
• Cut down on salt.
• Give up donuts, fast food.
• Eat more fruits & veggies.
• Walk 30 minutes a day.
There you go! Walang imposible kung sasamahan ng tiyaga at disiplina ang mga tips na ito. Kayang-kaya naman po, ‘di ba? Aja! 😉
“The Struggle You Are In Today Is Developing The Strength You Need for Tomorrow.”
Starting and sticking to a healthy weight loss plan can sometimes seem impossible. But you can make this possible by self-motivation. Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.
Do Quiz Yourself.
Take a quick healthy-habit quiz that will help you to plug in any behavior that you are trying to maintain.
Be Competitive.
A little weight loss competition will help you to reduce obesity by up to 20 percent more weight.
Tackle Your Fears.
To help overcome your fear, make a list of alternatives that can help you keep moving.
Get Motivated by Mirror.
Visualize yourself in a mirror. It will help spike your weight loss motivation to keep hitting the gym.
Find Exercise.
Physical activity improves your well-being and helps to explore different options to find one you enjoy.
Think & Talk Positively.
People with positive thinking are more tend to achieve their goals to lose weight. Take steps to reach your goals.
Focus On Goals.
Don’t let that discourage you. Set goals for fitness—running farther, sticking to your routine each day or week.
Get Social Support.
Tell your close family and friends about your weight loss goals. Many people also find it helpful to find a weight loss buddy.
We hope na ang mga ito’y makatulong upang bigyan ka ng lakas ng loob at motivation na gawin ang pagbabawas ng timbang at pagpapapayat. Alam namin na kaya mo ‘yan–mas magiging fit and healthy ka pa! Aja! 😉
Beshywaps! Alam n’yo bang pwede natin ma-achieve ang mala-Ariana Grande na figure? Yes, tama po ang nababasa n’yo. Pwedeng-pwede ‘yan with these diet and workout tips from Ariana Grande mismo!
Diet:
Cut out on junk food, limit yourself to one or none junky meal a month.
Try avoiding red meat, or not have it as frequent. Stick to chicken or fish in meals.
Have 4 servings of fruit and vegetables daily.
Minimize the amount of rice, pasta, and other starches you consume daily.
Eat about 5-6 meals a day, that means you’ll eat every 2-3 hours.
Drink plenty of water! You should drink at least 6 glasses a day.
Workout:
Jump rope 5-10 minutes
Crunches
Squats
Leg presses
Pull ups
Parallel bar dips
Wall sits 30 sec.
Leg raises – on your back
Sit ups
Push ups
Beginners: 5 times – 2 sets each.
Intermediate: 10 times – 2 sets each
Advanced: 20 times – 2 sets each
Simple lang naman pala ang diet at workout ni Ariana. Kayang-kaya natin ‘yan, ‘di ba beshywaps? Keribels! Fighting! 😉
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? 😉
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! 😉
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)
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! 😉
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! 🙂
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! 😉
