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

Kakulangan sa Tulog, Nakatataba Raw Diumano?

Ikaw ba ‘yung taong sa sobrang pagkabusy ay wala ng panahong makatulog nang maayos?

Ikaw ba’y laging puyat o kung hindi naman ay hindi nakakakumpleto ng tulog? Naku, lagot ka kaibigan!

Ayon sa pagsasaliksik, ang kakulangan sa tulog ay nakakapagpataba raw diumano. Gaano nga ba ito katotoo? Sasagutin ‘yan ng blog post na ito!
😉👇

HOW SLEEP DEPRIVATION MAKES YOU FAT

If you sleep less, you eat more and you don’t know when to stop.

–>Less than 6 hours of sleep makes your hunger hormones go all cattywampus
more, and you – hunger signals rise, fullness signals turn off.

Going to sleep later gives you extra time to nosh in a half-conscious zombie state…on junk food.

–>Going to bed earlier gives you less time to snack at night.

Sleep loss is stressful. Stress hormone (cortisol) rises, causing you to eat more and store more fat.

–>Going to bed later slows your metabolism.

Loss of deep (slow wave) sleep deprives your muscles of restorative energy – so your resting metabolism drops and you burn fewer calories..so
sleep!

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Ito na yata ang pinakamasarap at pinakamadaling paraan ng pagpapapayat pero marami pa rin ang hindi nakagagawa nito nang maayos.

Kaya kaibigan, kung gusto mong pumayat at maging fit, tulog tulog din! Kung ayaw mong tumaba at lumaki, tulog tulog din!

Halika at tayo’y matulog! 😴👍

(Photo and info from Google Images)

4 na Daily Weight Loss Tips, Ating Alamin!

Weight loss daily tips ba ‘kamo, bessy? Sakto! ‘Yan ang tatalakayin natin ngayon sa blog post na ito! Basa! 👇

WEIGHT LOSS DAILY TIPS

Lose Weight! – Tips for Today!

1. Avoid fad diets, especially those that have unrealistic promise. If you do your research through the web, you would come across lots of fad diets with unrealistic promises.

These diets can make you go through very restrictive methods in losing weight.

At the start, they may help you achieve your goals but since they are too restrictive, most of them cannot guarantee long term results.

2. Motivate yourself – Without the right motivation, you may not be able to reach your weight loss goals.

Thus, it is best if you come up with ways to get motivated. One of the ways to do is to imagine yourself when you have already lost weight.

Aside from that, you can also list down the advantages that you can enjoy with it.

3. Make losing weight a competition – Losing weight can become more effective and fun if you make it a competition.

Thus, it is best if you can convince someone to do it together with you.

You can have your friend or your spouse as your competitor when it comes to this.

After some time, check which of you is able to lose more pounds, and set a certain prize for it.

4. Take a picture of yourself prior to taking the initial steps in losing weight – One of the best ways to monitor your progress is to take a picture of yourself just before you start.

By doing this, you can compare it with a new image after weeks of doing certain things which can help you lose weight.

Thus, it is also best if you take pictures each time you lose a certain amount of weight.

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Ito ay ilan lamang sa mga weight loss tips na pwede nating subukang gawin pero isipin na nakadepende pa rin sa atin kung anong paraan ng pagpapapayat ang babagay sa ating lifestyle at magbibigay sa atin ng mga positibo at epektibong resulta.

(Image and info from Google Images, Adonis Fitness www.AdonisFitness.co.uk)

Ang Alamat ng Women’s Fitness Myths, Revealed!

Ating alamin sa blog na ito ang ilan sa mga fitness myths ng mga kababaihan at kung may katotohanan nga ba ang mga iyon.

Para maging mas-safe ang inyong pag eexercise at mas maganda ang resulta, dapat malaman mo itong mga ito.

For a safer workout with awesome results, forget everything you think you know about exercise and read on to get your fitness facts straight.

Working out can reduce your overall body fat, but you can’t control where that fat comes from.

You can target your fat burn.

You shouldn’t work out on an empty stomach.

You should stretch before you work out.

Lifting heavy weights can bulk you up.

Little discomfort is okay, but if you feel a sharp pain anywhere, stop what you’re doing and consult a doctor.

Avoid workout when you are sick.

You shouldn’t work out every day.

Running on a treadmill is as effective as running outside.

Crunches are the best moves for your core.

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Sana ay nakatulong ang mga impormasyong narito upang maging mas maayos ang iyong pananaw tungkol sa pagiging fit and healthy.

Sana rin ay iyong ipagpatuloy kung anuman ang iyong nasimulan at ang iyong pagtupad sa iyong “fitness goals.” 😉

(Photo and info from Google Images, I.L.M.B. Fitness)

4 Kinds of Food to Feel Full and Lose Weight

May mga pagkaing mabilis makapagpabusog na syang nakatutulong upang hindi na tayo mag crave sa mas maraming pagkain at nakatutulong din sa ating ” fitness goals.”

Anu-ano nga ba ang mga pagkaing ito? Basahin yan dito 👇

1. Water Loaded Food

Ito ay ang mga pagkain na mataas ang water content na nakakapag pa busog sa atin. Examples: fruits, vegetables, and soups.

2. Foods High in Protein

Produce fullness. Examples: eggs, chicken, tuna, high protein-low carbs bars and shakes

3. Foods High in Fiber

Examples: cooked green vegetables as spinach, asparagus, broccoli

4. Foods Low in Sugar and Rapidly Absorbed Carbs

Examples: foods low in rice, pasta, potatoes, and sugar

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Hindi naman ganun kahirap ang pagpapapayat kung susundin lang natin ang mga dapat at hindi dapat at kung mayroon lamang tayong tiyaga at disiplina sa sarili. So good luck! Kaya mo yan, kaibigan! 😉

(Photo and info from Google Images, Miami Diet Plan Richard Lipman MD www.richardlipmanmd.com)

GREEN COFFEE EXTRACT – WEIGHT LOSS WITHOUT SIDE EFFECTS

Ang dami dami nang pag aaral ng mga scientist tungkol sa weight loss properties the Green coffee beans!

Ngayon malalaman nating ang mga importanteng benefits ng green coffee bean.

Ito yung kayang gawin at maitutulong ng Green Coffee Bean Extract sa paglo-lose natin ng weight.

Take note, no side effects yan ha! Go na tayo sa Green Coffee Bean Extract! 🍵☕🙌❤️👙 #greencoffeebean #weightlossjourney #roadtofitterandsexierus

GREEN COFFEE AVAILABLE! COD! 0917880172

Green Coffee Bean Extract: Weight Loss Without Side Effects

Green coffee extract is coffee beans picked from the vine but never subjected to the roasting ovens which burn out the chlorogenic acid inherent to the crop.

Green coffee bean extract requires no complement of diet restrictions or exercises for weight reduction.

The Problems on Obesity

World Health Organization prediction for 2015: In 23 billion overweight adults, 700 million will be obese. Worldwide obesity has doubled since 1980.

Based on Market Research News, the estimated global market for nutraceuticals in 2014 is over $350 billion.

65% of world population live in countries where overweight and obesity kills more people than those that are underweight.

1.5 billion, in which 200 million are males and 300 million are females, 20 years and older were overweight.

Global Obesity Problem Forecast: the number of overweight children all over the world is increasing.

Across OECD counties, 1:2 in adults is currently overweight and 1:6 in adults is currently obese. The rate of overweight people is projected to increase by a further 1% per year for the next 10 years in some countries.

Health care expenditure for an obese person is at least 25% higher than for someone with normal weight.

Scientific studies backing up the health benefits of Green Coffee Bean Extract

1,050 mg of the extract was given to 16 obese adults and tracked their lifestyle habits for 22 weeks. Weight Loss Result? 10.5% body weight (17 lbs average)

In another study, subjects who took the extract daily were tracked over 12 weeks. Weight Loss Result? 10.5% body weight and 16% body fat.

-No new diet to abide by.

-No new exercise routine or workouts they had to follow.

-Simply added the extract to their daily intake.

Zero Negative Side Effects

Since it is completely natural, all test subjects had no indications that green coffee pills have any harmful side effects.

Suggested use of Green Coffee Bean

Take one (1) capsule daily before meals with an 8 ounce glass of water.

***

Safe na, effective pa! Ito na siguro ang kasagutan sa ating weight loss prayers, bessy! Tara, push na natin ‘to! 😉😍

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

Mga Dapat Kainin Upang Pumayat, Alamin Dito!

Karamihan sa mga taong nagpapapayat o gustong pumayat ay halos hindi na kumain dahil sa takot na baka lalo silang tumaba. Maling-mali yun, kaibigan. Bukod sa magkakasakit at maghihina sila, lalo lang silang magugutom tapos mapaparami ang pagkain nila at lalo silang tataba kung ganun. Actually, may mga pagkain naman na sa tamang oras at dami ay makatutulong sa pagpapapayat at pagiging fit and healthy nila. At ‘yan ang ating pag uusapan sa blog na ito! 😉

A Day of Food
What to eat to lose weight

Breakfast – 342 calories
3 vanilla cinnamon
Protein pancakes + 1/2 diced apple

Mid-morning snack – 218 calories
6-ounce container Greek yogurt + 10 blueberries + 1/4 cup granola

Lunch – 323 calories
1 1/4 cup Skinny Taco Chicken Chili + 2 tbsp Green Goddess Hummus + 12 carrots

Dinner – 328 calories
3 wedges Chicken Fajita Quesadilla + 1/2 cup black beans + 1 cup broccoli

Bonus – 100 calories
8-ounce protein shake OR 100-calorie protein bar

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Kaya kumain ka pa rin bes ha? Ang pagpapapayat ay hindi dapat nakakastress at nakakagutom. Just enjoy it! 😉

(Photo and info from Google Images, popculture)

Hindi nagda-diet pero pumapayat? Paano? Alamin dito!

Pwede bang pumayat o magpapayat nang hindi nagdi-diyeta?

Yes po. Opo, tama ang inyong nabasa. Pwedeng pwedeng magbawas ng timbang nang hindi nagda-diet. Ang tanong ay PAANO? ‘Yan ang ating tutuklasin sa post na ito 😉👇

10 FAST, EASY TIPS TO LOSE WEIGHT WITHOUT DIETING

Losing weight doesn’t have to consist of eating nothing but a lettuce leaf. Here’s 10 tips to get you from Buddha belly to skinny minny all without dieting!

1. Slow down & time your meals

Pacing your meal triggers the body’s fullness hormone. Wolf your dinner down and the brain doesn’t have time to tell the stomach it’s full!

2. Sleep more!

Sleeping replaces idle activities e.g. watching TV with a box of chocolates. 7 hours of sleep or less revs up your appetite leading to eating more.

3. Serve more fruit and veg

Fruit and veg are high in fiber and water content & therefore fill you up quicker.

4. Get used to loving soup!

Soup is handy at the start of a meal to curb appetite and slow eating speed.

5. Eyes on the prize

Buy clothes slightly too small and keep your eyes on the prize of fitting them!

6. Chew gum

Research has shown that chewing gum can occupy you enough to avoid the dreaded snack attack! Lethal for anyone wanting to lose weight.

7. Increase your water intake

So after you’ve put down the beer/glass of wine, why not pick up a glass of water which is both refreshing, won’t give you a hangover, and also makes you feel fuller.

You have a good night, no hangover and stay slim by avoiding the kebab shop on the way home from the pub!

8. Cut the sugar!

Replace one sugary drink/treat a day with a glass of water or savoury snack.

9. Home cook!

When you cook at home, you know exactly what is going into your food and so can make it extra low calorie or healthy. The same doesn’t apply for meals out or takeaways!

10. Enjoy yourself!

Losing weight isn’t easy. It’s even harder however if you’re hating every minute. Enjoy yourself, set small goals and don’t limit yourself to eating one lettuce leaf every three days.

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From 3 layers ng bilbil to sexy, flat tummy nang walang diet? Posibleng posible yan, kaibigan kung gagawin mo lang at imi-maintain mo ang mga nasabing tips dito. Ready ka na ba? Let’s do it now! 💪😉

(Image and info from Google Images)

Alamin ang 5 Sources ng Healthy Good Fats

‘Pag fats ang pinag uusapan, marami ang umiiwas, marami ang umaayaw. Akala natin, lahat ng fats masama. Pero dyan tayo nagkakamali. Dahil may mga good fats din na syang nakatutulong upang tayo’y manatiling healthy and fit. Ilan nga diyan ay narito sa post na ito. Check it here 👇

1. Avocado

Avocado is loaded with good amount of monounsaturated fatty acids oleic acids that lower LDL cholesterol and promote heart health.

2. Cheese

A slice of cheese is loaded with protein, calcium, selenium, and Vitamin B6 and essential fats that regulate blood sugar levels.

3. Nuts

Almonds, walnuts, and hazel nuts are a source of essential fatty acids, protein, and antioxidants for heart health and memory.

4. Chia Seeds

Chia seeds are abundant in Omega 3 fatty acids, Alpha linolenic acids (ALA) which lower blood pressure and combat inflammation.

5. Dark Chocolate

Dark chocolate is a store house of antioxidants and essential nutrients that improve blood flow and heart health.

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Ngayon alam na natin na may mga sources din ng good fats na nakatutulong sa ating pagpapayat at sa pagiging fit and healthy. Pero let’s use it wisely. Dahil lahat din ng sobra ay masama 😉

(Photo and info from Google Images, Netmeds India Ki Pharmacy)

Fat Burning Protein – Everything You Need To Know

Sa tamang dami ng protein, mabu-burn nito ang ating excess fats. Alamin pa rito ang iba pang kayang gawin ng pag-consume ng tamang dami ng protein sa paglo-lose natin ng weight. 😉🍗🧀🥚

#proteinburnsfat #fatburning #fatlossjourney #weightlossgoals #fitnessph #fitandhealthy #tofitterleanerandsexierus

–>>LEAN N GREEN COFFEE for WEIGHT LOSS<–
Eli – 09178801712

Protein is essential for sustained weight loss results, but the wrong amount can lead to weight gain and an increase in severe health risks.

Calculating your Protein Intake (for moderately active men and women)

For weight maintenance:

Weight (kg) x 1.2 = Protein (g)

Target Macronutrient Profile: 35-55% carb, 25-40% protein, 25-40% fat

To assist weight loss:

Weight (kg) x 2.4 = Protein (g)

Target Macronutrient Profile: 35-50% protein, 25-45% carb, 20-35% fat

Why you need the right amount?

Not Enough: 6% or less of daily calorie intake

– Muscle loss

– Low metabolic rate

– Increased body fat %

Just Right:

– Burn fat: Increase metabolic rate by 30% for up to 12 hours (equivalent to a 3 mile run)

– Increased satiation levels: suppressed appetite

– Avoid muscle loss while losing weight

Too Much: Greater than 30-35% of daily calorie intake

– Protein oxidizes and converts to fat

– Nutritional deficiencies

– Increased risk of cancer, kidney disease, and heart disease

Science Talks: How Protein Keeps You Trim?

Increase Fat Loss and Preserve Lean Muscle Mass – Fuel your fat-burning engine.

Increased Satiety (Full Feeling) – When meals contain 25% to 81% protein

High Plasma Amino Acid Levels – Induces vagal feedback to brain’s satiety center to suppress hunger

Gluconeogenesis – Promotes hepatic gluconeogenesis to maintain plasma glucose levels

Diet-Induced Thermogenesis (DIT) – 21% protein increase = + 297 kJ/d energy burned, or a 20-minute walk!

18% protein increase = + 891 kJ/d in resting metabolic rate

Best Whole Food Sources

Chicken: 53 g / 6 oz. (170 g) breast, cooked, 31% protein

Fish: 39 g / cup (154 g) of tuna, 25% protein

Almonds: 6 g / oz. (28 g), 21% protein

Cottage Cheese: 23 g / cup (210 g), 11% protein

Eggs: 6 g / egg (60 g), 10% protein

Greek Yogurt: 17 g / 6 oz. (170 g), 10% protein

Lentils: 18 g / cup (198 g), cooked, 9.1% protein

Quinoa: 8 g / cup (185 g), cooked, 4.3% protein

***

Hindi sobra, hindi kulang. Tama lang. ‘Yan ang amount ng protein na dapat nating i-consume kung gusto nating pumayat at maging healthy. ‘Ika nga nila, “Moderation is the key to health and life.” 👍👊

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

10 Steps Para Sa Mabilisang Pagpapapayat

Halos lahat tayo gusto nang mabilisan. Yung instant ba. Pati nga sa pagpapapayat, gusto natin mabilisan din. Kaya narito ang 10 steps para sa mabilisang pagpapayat in just 21 days! Check mo na dito! 👇

HOW TO LOSE WEIGHT FAST

Step 1: Calculate BMR

Calculate your resting energy needs. (Basal Metabolic Rate)

Men = Weight (lbs) x11

Women = Weight (lbs) x10

Step 2: Calculate TDEE

Total daily energy expenditure (TDEE)

Determine how many calories you need to maintain your current weight.

Sedentary = 1.2 x BMR

Mod. Active = 1.5 x BMR

Very Active = 1.7 x BMR

Step 3: Estimate Calories

Estimate how many calories do you need to lose weight.

Sustainable Weight Loss = TDEE x 0.85

Aggressive Weight Loss = TDEE x 0.80

Step 4: Calorie Burn

Increase calorie burn

Lift weights 2-3x/week

Also add High Intensity Training 2-3x/week

Step 5: Eat This

Eat more of these kind of foods:

-Veggies

-Protein

-High Fiber Foods

-Water

Step 6: Skip This

Eat less of these kinds of foods:

-Added Sugars

-Refined Grains

-Processed Foods

-Empty Calories

-Sugar Sweetened Beverages

Step 7: Track Food Intake

Download the Trifecta app for easy food tracking.

Step 8: Count Your Macros

How many grams of carbs, protein and fat are you eating?

Step 9: Stay Motivated

-Positive Vibes

-Get Enough Sleep

-Remember Your Why

Step 10: Be Consistent

Stick to it for at least 21 days!

Weight Loss Calculator – Example

This is Beth, she’s 160 lbs. and moderately active. To lose weight she will need to eat less than 1920 calories a day.

160 lbs. x 10 = 1600 (BMR)

1600 x 1.5 = 2400 (TDEE)

2400 x 0.8 = 1920 Calories

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Sabi nila walang overnight na pagpapayat pero pwede ka naman mag lose ng weight in just 21 days, kung susundin mo lang ang mga steps na narito. So just be consistent and good luck! 💪👊🤘

(Image and info from Google Images, TRIFECTA Organic Meal Delivery)