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

ETO NAGHIHINTAY SAYO PAG PAYAT AT HEALTHY KA NA

Ikaw ba’y tila nawawalan na ng pag-asa?

Tingin mo’y parang walang nangyayari sa kabila ng efforts at pagsisikap mo? Pinanghihinaan na ng loob at gusto nang sumuko?

Naku bes, ‘wag! Every step you do counts.

Kaya nga narito at ibibigay namin ang mga bagay na maaaring makapagpamotivate sa’yo muli upang ituloy ang nasimulan mo at i-maintain ang maayos at magandang kalusugan at katawan. Halika at alamin na natin! 👇😉

WHY YOU’RE DOING IT?

– Health

– Improved mental state

– For confidence

– For overall happiness

– For your kids

– For your looks

– For your spirit

PHYSICAL HEALTH

✓ Reduced risks for heart disease, type 2 diabetes, high blood pressure, stroke, cancer, osteoarthritis, gallbladder disease, gout and respiratory problems

✓ No joint pain

✓ Fewer aches and pains

✓ Improved mobility

✓ Less prescriptions

✓ Relieve back pain

✓ Less allergies

✓ Less colds and illness

✓ Improved immune system

✓ Improved medical procedures

✓ Reduced risk for premature death

MENTAL HEALTH

✓ Improved body image

✓ Better mood

✓ Self-confidence and self-esteem

✓ You will be more social

✓ You can enjoy a greater quality of life

✓ Reduction in depression and anxiety

✓ More control over eating habits makes you feel better about yourself

✓ Pride in achieving something so great for yourself

MORE ENERGY

✓ Play with your kids

✓ Long walks with your dog (or loved ones)

✓ Increased stamina for longer workouts

✓ Improved daily performance

REDUCED STRESS

✓ You will find yourself feeling more laid back

✓ You will have the ability to cope better with stressful situations

✓ Improved work performance

BRAIN HEALTH

✓ You will experience improved cognitive skills

✓ You will be able to form memories more efficiently

✓ You can study and learn more effectively

✓ You will have better recall

✓ Your work performance will improve

SEX DRIVE

✓ Boost passion and sex drive

✓ You’ll find yourself feeling more adventurous in the bedroom

✓ Regain your lust for life, love, and your partner

✓ Feel better about your body leading to increased desire for sex

NEW AND BETTER WARDROBE

✓ You’ll have the confidence to wear anything you want

✓ You won’t need to worry about finding your style in the right size

✓ You get to show off

✓ You’ll spend less money replacing sweat stained clothing

BETTER ORGANIZATION

✓ Losing weight takes planning and your new found organization skills will seep into the rest of your life

✓ You will become a more efficient person all around

IMPROVED MEMORY

✓ You won’t miss a meeting, or forget a birthday

✓ You’ll never be late again

✓ You’ll finish crosswords in record time

✓ You’ll be happier

APPETITE REDUCTION

✓ Eat less and better hunger control

✓ More control over your eating habits

✓ Feeling fuller for longer by choosing the right types of food

✓ Feeling more motivated to exercise as a result

MORE ADVENTURE

✓ You will be more adventurous in the kitchen, excited to try new things

✓ You will be more adventurous in the bedroom

✓ You will be more adventurous in everyday life

ALCOHOL TOLERANCE DROPS

✓ Spending less money

✓ Waking up hangover and regret free

SAVE MONEY

✓ Overweight individuals make 2.5% less than their thinner peers

✓ Cooking at home more means spending less when you’re out

HONED PLANNING SKILLS

✓ You have to plan what you are going to do to lose weight

✓ You have to decide when you’re going to do it

✓ You need to know how to plan to achieve your goal

LIVE A LONGER AND HEALTHIER LIFE

✓ No explanation necessary

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Lahat tayo ay may kanya kanyang dahilan kung bakit tayo nagbabawas ng timbang at nagpapapayat. Pero kahit ano pa yan, alam naming para iyon sa mas ikabubuti ng kalusugan at pagkatao ng bawat isa. Kaya sige lang, tuloy mo lang yan. Ano ba’t sa huli ay makakamit mo rin ang inaasam na maayos at mabuting kalusugan at katawan. 👍🏻😉💪☺️

(Photo and info from Google Images)

Healthy Weight Loss and Dieting Tips Pa More!

If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term.

Think lifestyle change, not short- term diet

Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life.

Find a cheering section

Social support means a lot. Seek out support—whether in the form of family, friends, or a support group–to get the encouragement you need.

Slow and steady wins the race

Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.

Set goals to keep you motivated

Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes.

Use tools that help you track your progress

Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose.

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Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis.

(Photo and info from Google Images. Designed & Developed By RX Fitness Pros)

ROAD TO LONG-TERM FAT LOSS NA ITO!

Gusto nyo bang pumayat at maging sexy forever? Syempre naman, ‘di ba? Sino ba’ng may ayaw nun?! 😂 Kaya naman ngayon ilalahad sa blog na ito ang mga paraan kung paano mas makakapagbawas ng timbang at kung paano masu-sustain ito. Exciting ba, besh? Tara at simulan na natin! 👇👇👇

Based on the graph:

• 85% of people who are overweight or obese will lose weight successfully in their lifetime.

• 95% of those people will regain all the weight they lost within 3 years.

• 30-65% of those people will regain more weight than they lost.

BRIDGING THE GAP

What’s Needed to Lose Weight?

• Caloric Deficit

• Consistency

• Training/Cardio

• Some Restriction

What’s Needed to Sustain the Weight Loss?

• Adherence

• Flexibility

• Patience

• Accountability

• Longer Timeline

What’s Needed to Lose Weight and Sustain the Weight Loss?

• Education

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Ngayon nalaman na natin what it needs to lose weight and to sustain it, apply natin ang mga ito sa ating pang araw-araw na pamumuhay upang ma-achieve ang #bodygoals. Cheers to being fit and sexy forever! Yay! 🥂😍👍

(Photo and info from Google Images)

HADLANG NGA BA SA PAGPAPAPAYAT AT PAGBABAWAS NG TIMBANG ANG IYONG HEALTHY ROUTINE?

Healthy living is all about finding a healthy routine and sticking to it… right? Maybe not. Recent research shows mixing it up may actually help you lose more weight, and keep it off for longer!

I. Vary Your Diet!

TRY: Calorie Cycling (aka Calorie Shifting)

What is it?

Calorie cycling, also called calorie shifting, is a “non-diet” diet plan that involves fluctuating your goal calories from day-to-day. This regular variation helps keep your metabolism active, and evidence indicates that it helps you stick to your new, healthy lifestyle for longer.

Benefits of Calorie Cycling

Calorie cycling is a great option to achieve healthy, long-term weight loss because it’s:

• Sustainable: It’s hard to restrict every day for the rest of your life. It’s much easier however, to aim for a weekly (or monthly) calorie goal and understand that your intake will vary day-to-day. This makes calorie cycling an effective option for long-term weight loss maintenance.

• Effective: Studies show that people who adopt calorie shifting diets maintain a higher metabolic rate, and demonstrate more significant improvements in their cholesterol, triglycerides and blood glucose, as compared to people who follow traditional, restrictive diets.

• Natural: It’s natural for intake to vary from day to day. That makes this “diet” seem less like a diet and more like a lifestyle.

II. Switch-Up Your Workout!

TRY: Cross Training

What is it?

Cross training is the practice of incorporating diverse, complementary workouts into your fitness routine. Everyone from professional athletes to recreational exercisers can benefit from proper cross training as a way to increase fitness and flexibility.

Benefits of Cross Training

Cross training is beneficial for weight loss with phentermine, and beyond, because it:

• Reduces Injury: Strengthening your core and complementary muscles helps reduce the stress on primary muscles and joints, thereby reducing the risk of injury.

• Increases Weight Loss: By constantly challenging yourself with new & different movements, you keep calorie burn high and promote continued weight loss!

• Improves Fitness: Moving muscles and joints in different ways helps you develop a more well-rounded type of fitness that promotes overall health and wellness.

• Decreases Burnout: Even if you love one specific sport, it can get boring if you only do that one activity day after day. Instead, mix it up by incorporating cross training so that you keep motivation and satisfaction levels high.

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Ayan mga kaibigan, hindi naman talaga hadlang ang healthy routine mo sa pagbabawas ng sobrang timbang, sa halip ay mas makatutulong pa ito upang maging mas epektibo ang iyong pagpapapayat at mas ma-achieve mo ang iyong ideal body weight and body figure. 😊😍

(Photo and info from Google Images, Phentermine.com)

MGA KATOTOHANAN TUNGKOL SA PAGTAKBO AT PAGBABAWAS NG TIMBANG

Marami ang naniniwala na ang pagtakbo raw ay nakatutulong sa pagpapapayat at pagbabawas ng timbang. Ngunit gaano nga ba ito katotoo? Sa blog post na ito, aalamin natin kung paano ito nakakapagpapayat at nakakabawas ng sobrang timbang. 🏃🏃🏃

CALORIES WILL NOT “AFTER BURN”

Some tend to think that you will burn calories after you finish a run and while it to some extend is true, the amount of burned calories is as low as maximum of 30 calories for the faster runners. So try to only concentrate on the calories you burn while running. Gradually build up your stamina and speed and make you runs more intensive and longer.

RUN MORE THAN 1 HOUR

It is important to remember that if your goals by running is to lose weight, you need to run more than one hour. Generally if you are overweight, you run slower, therefore you need to run longer.

MODERATE EXERCISE IS NOT ENOUGH

Some tend to think that exercise over a long period of time performed at medium pace will make you lose weight. This isn’t quite the truth. It may help your health in general, but the body only cares about the calories you burn here and now so therefore each run needs to be as intensive and long as possible in order to lose weight.

RUN EVERYDAY

Okay, so running every day is, for most people, not an option but you need to run at least 5 times a week if your goal is to lose weight.

RUN INTENSIVELY

The faster you run, the more calories you burn. This is a bit of an obstacle especially for those who are new to running. But you will gradually be able to pick up speed. So start up slow and in your own tempo to avoid injuries and gradually try to pick up speed and intensity.

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Now aside from losing weight, another good thing is that running for many becomes an addiction. So while in the beginning it may seem hard, once you pass the first obstacles and see results and get better health, you will most likely even adopt a new lifestyle with healthier food and an overall better health with less stress in life and less risks of diseases and illness. So put on those running shoes and get going! 👟🏃

(Photo and info from Google Images. Infograph produced by CRAZY SPORT)

CARB CYCLING DIET PLAN GUIDE, ATING PAG-ARALAN

Mga bessy, tara at alamin natin kung pwede tayo sa carb cycling diet! 👇

MEAL TIMING /FREQUENCY

Some variations of carb cycling, such as Carb Nite or Carb Backloading suggest defined windows of consuming your daily carbohydrates, specifically in the evening.

RESTRICTIONS /LIMITATIONS

For 5-6 days a week one is required to keep their carbohydrate intake incredibly low, usually less than 50 grams per day. On the 6th or 7th day one is required to eat 450-600 grams of carbohydrates and keep fat intake quite low.

DOES IT INCLUDE PHASES?

Carb cycling essentially includes two phases:

– The low carb phase

– The refeed phase

WHO IS IT BEST SUITED FOR?

Carb cycling is best suited for people who are trying to control calorie intake and enjoy a low-carb dieting approach, but who also want to be able to train at a higher level.

MAINSTREAM BELIEF BEHIND DIET

The main stream belief behind carb cycling is that it couples the theorized fat loss benefits of the ketogenic diet along with the benefits of higher carbohydrate intake for training and growing muscle. It is the attempt to merge the benefits of both low-carb and high carb diets.

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So bes, pasok ka ba sa diet plan na ito? Sa tingin mo magiging epektibo ito sa pagpapapayat at pagbabawas mo ng timbang? Tara, share mo naman sa amin ang thoughts mo about carb cycling diet. Just comment below 👇😉

(Photo and info from Google Images, Positive HealthWellness – https://www.muscleandstrength.com/diet-plans/carb-cycling-diet)

Mga Exercise and Workout Tips, Alamin!

Sa ating blog post ngayon, aming ibibigay ang ilan sa mga exercise/workout tips upang mas mapabuti at maging mas epektibo ang inyong pag-eehersisyo. Handa na ba kayo? Halina at alamin na natin! 👇

Weight training facilitates weight loss

Muscle is the furnace where body fat is incinerated, therefore if you don’t have enough muscle mass, then you cannot effectively burn body fat and lose weight.

Keep sugary foods to a minimum

Added sugar is pretty much everywhere and you are likely eating far too much of it, increasing your chances of becoming obese. Become accustomed to reading labels and avoid added sugar as if it’s the kryptonite to your Superman.

Ditch the Sweat Suit (these are great for water loss only)

Working out in a sweat suit does NOT burn body fat. You actually lose water weight, which will actually return as soon as those lost fluids are replaced.

Food before exercise kills fat burning

Eating food before working leads to burning that food for energy instead of burning body fat mass.

Don’t drink calories

Alcohol, juice and soda are stealth calories. They tend to fly under the radar while you focus on reducing your intake of solid calories. When the body ingests solid calories, it compensates by limiting further intake; you feel satisfied. This is not the case with liquid calories.

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Ngayon ay nalaman nyo na ang mga dapat at hindi dapat gawin at kainin bago at pagkatapos mag ehersisyo. Gawin at sundin natin ang mga ito upang maging mas epektibo ang ating pag-eehersisyo at pagbabawas ng timbang. Fighting! 💪👍

(Photo and info from Google Images, DNA Lean-Genetic Evolution)

CARB CYCLING: A 5-Day Plan

Sa blog post na ito, ating aalamin kung ano ang carb cycling at ang 5-day meal plan nito na maaaring makatulong sa paglo-lose natin ng weight. Excited na ba kayo? Tara na at simulan na natin! 👇

Day 1: LOW-CARB DAY

The goal on low-carb days is to get fewer than 75 total grams of carbohydrates. Fewer than 50 is best!

**50g-70g of carbs

Day 2: HIGH-CALORIE DAY

Also known as a “feast day,” these high-calorie days are not free-for-alls. Participants are still asked to eliminate gluten, dairy, soy, and alcohol, but they allow for larger meals, more snacks and essentially a re-filling of the tank. The goal should be an extra 50% fewer calories compared to a regular day.

**extra 50% calories

Day 3: NO-CARB/FAST DAY

Fasting means no food and only limited liquids (water, herbal tea) for a fixed period of time such as a full 24 hours. No-carb days aim for fewer than 25 grams of total carbs, with a focus on high-fiber vegetables, lean proteins, and healthy fats. Some participants will fast for a shorter time frame, from morning until dinner, for example. Whether you fast or eat no-carbon this day is your choice and comes down to what you think is safe and sustainable.

**fewer than 25g of carbs

Day 4: REGULAR DAY

On these days, participants eat a fairly normal nutrient breakdown, while maintaining a focus on healthy foods such as complex carbs, lean proteins, healthy fats.

**healthy fats, complex carbs, lean proteins

Day 5: LOW-CALORIE DAY

Similar to the regular day, low-calorie days are less about the specific nutrient ratio and more about creating a small calorie deficit-eating about 25% fewer than normal.

**25% fewer calories than normal

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Ano’ng masasabi nyo, mga bes? Handa na ba kayong subukan ang carb cycling meal plan? Let us know your thoughts! Just comment below! 😉👇

(Photo and info from Google Images. Source: Yuri Elkaim/The All-Day Fat Burning Diet)

HALIKA AT ATING GAWIN ANG MGA CARB CYCLING WORKOUTS NA ITO!

Be sure to warm up and cool down before and after all these workouts!

LOW CARB DAY: High Intensity Interval Training

Try jumping jacks, sprints, lunges, kickboxing, sumo squats, butt kicks.

For 30 secs., carry out as many reps. as possible.

Then rest for 60 secs.

Continue for 5 rounds.

HIGH CALORIE DAY: Strength Training

Exercise to workout DVDs, a fitness class, or a full-body workout at the gym.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

REGULAR & LOW CALORIE DAYS: Endurance Cardio

Try running/jogging, swimming, or running on an elliptical machine.

5K run

20 laps in a pool

30 mins. on an elliptical.

REST OR LIGHT CARDIO DAYS: Restorative Exercises

A low-intensity walk or gentle yoga/ stretching session.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

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Ready ka na ba mag-carb cycling workout, besh? Let’s go! Road to being fit and healthy na ito! 😉💪

(Photo and info from Google Images, Fix.com)

POSIBLE BANG MAGING FIT PA RIN KAHIT NASA OFFICE? ANG SAGOT, ATING TUKLASIN!

You may have heard that sitting is the new smoking.

Long hours at your desk may lead to a growing list of health problems.

If you sit for 7 or 8 hours daily, that’s 35+ hours per week and it’s so easy to get involved in your work and forget about your health.

Take a moment to review these 15 simple ways to stay fit at the office.

STAND MORE

Sounds simple, but stand when you are on the phone or set a timer and stand for 3-5 minutes out of every 15. Ask your employer for a standing work station.

SQUAT MORE

Stand up, stand beside your desk or behind your chair and do 10-20 squats every 15 minutes.

DRINK MORE WATER

Skip the colas and drink coffee in moderation, drink more water and keep your water bottle with you at all times

Not only will you stay hydrated, you’ll have clean, healthy kidneys and walk more as you make frequent trips to the restroom.

SIT ON AN EXERCISE BALL

Replace your chair with an inflatable exercise ball, you’ll need to engage your core to stabilize yourself as you sit.

SIT UP STRAIGHT

Maintain good posture when at your desk, if you are short, a small box or foot rest may help relieve pressure on your back.

USE THE STAIRS

Avoid escalators and elevators, always use the stairs.

USE ALTERNATE RESTROOMS

Use the restroom above or below yours and take the stairs to get there.

WALKING MEETINGS

If you have a short meeting with a coworker or small group, take short laps around the office or outside around the building.

PEDAL WHILE YOU WORK

Park your stationary bike next to your desk and use it.

Transfer to your bike when taking extended calls or conference calls.

DO PUSH UPS

Start with simple standing pushups with both hands on the edge of your desk and eventually work down to the floor.

PARK AND WALK

Park as far as you can from work and walk.

If you have a multi-level parking structure, park near the top and take the stairs.

EXERCISE DURING LUNCH

If you have an hour, eat a healthy snack and spend the rest of your available time exercising.

TAKE A NAP

A short 20-30 minute nap during your lunch break may be just what you need to power through the rest of the day.

AVOID NEGATIVITY

Every office has at least one unhappy, miserable coworker who would rather complain about their sad life than do so-

SKIP THE JUNK

Don’t keep candy at your desk, or sugary snacks hidden in your drawers.

Politely refuse the cakes pies, and “goodies” from office celebrations.

Choose fresh or dried fruits, nuts and similar healthy snacks.

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Ngayon kahit nasa office ka pa, pwedeng-pwede mo nang ma-achieve ang iyong #fitbodygoals sa pamamagitan ng mga simple at madadaling paraan na ito. No more excuses, my friend! So, tara? Hagdan tayo pababa ng building later? 😂😉

(Photo and info from Google Images, HomeFitness Guru)