11 REASONS WHY YOU ARE GAINING AND NOT LOSING WEIGHT

Credits to the Infographic Show!

Global obesity rates are on the rise. And despite popular opinion, not just in the United States, as processed foods become more popular and technology makes our lives easier and more convenient, our population is becoming heavier. While there are plenty of exercise guides out there and more warnings on how to avoid gaining weight, what are some of the underlooked factors that might be making you lose the Battle of the Bulge? Welcome to another episode of The Infographics Show. These are the reasons why you’re getting fat.

Each year, the world spends $579,000,000,000 in fast food, which is more than the entire total gross domestic product of Sweden at its peak in 2013 and 2014. In the US alone, fast food sales topped at $200 billion in 2015, an incredible climb from just 6 billion in 1970. And as fast food becomes more popular around the world, these figures are only set to rise. It can be easy to look down on these figures, but the modern highstressed lifestyle often leaves individuals with little time for personal homecooked meals.

So let’s look at some other factors that can help you mitigate some of the pounds you’re putting on.

Eleven Amnesiac Eating Everyone’s done it before you get home from work and veg out on the couch to catch up on your favorite show. In the mood for a snack, you grab yourself a bag of chips and Munch away as you watch, mind enraptured by the fantastic adventures on your television screen or amazing episodes of The Infographics Show. Suddenly you look down and before you know it, you’ve finished off an entire bag of chips in one sitting known as amnesiac eating. This is one of the most underappreciated factors in weight gain today, and with Americans spending seven and a half billion dollars on potato chips every year, it’s a widespread phenomenon.

A sister symptom can be bored eating where you start eating something tasty out of sheer boredom.

And food has long been a refuge for those suffering from severe depression. If you find yourself overindulging, an easy fix is to swap for something healthier like baby carrots, where the risk of overeating will only be too much starch in an uncomfortable bathroom trip a few hours later, ten not Enough Sleep In a Global Sleep Ranking study, the United States came in at 10th and quantity of sleep per night. Yet another study showed that 40% of all Americans aren’t getting enough sleep. You might think that being awake would lead to burning more calories.

After all, your body is fully switched on and consuming energy.

Yet not getting enough sleep can lead to some seriously bad weight gain habits. If you’re finding yourself sleepy at work, you’re more likely to reach for a cup of coffee or soda, followed by a sugary snack. And if you’re at home and unable to sleep, you’re probably going to go for a comfort food of some sort. Not only are you picking up bad eating habits, but lack of sleep also increases your fatigue, meaning you’re far more likely to skip a gym day and try to catch some ZS instead.

Nine After Dinner Snacks Everyone knows you can’t have your dessert until after you eat your dinner, but maybe it’s time to start skipping dessert altogether, though there’s nothing wrong with the occasional treat.

Too many people are overindulging after eating, and it can be a tough habit to break, given how trained our minds can be to continue bad habits. To make matters worse, American dinner plates have gotten bigger over the last few decades, which offers a poor perspective on one’s dinner as a large portion looks much smaller when the plate is oversized. Eight Shopping When Hungry It’s an old adage. Don’t go grocery shopping when you’re hungry, usually followed by another ageold adage, your eyes can be bigger than your stomach.

The simple fact is that going shopping when hungry can make all the food you see at the grocery store appear delicious and can seriously influence your shopping experience.

If you’re feeling hungry and route to the grocery store, grab a quick bite first and then compare the amount and type of groceries you bring home when hungry and when not, we’re betting the results will surprise you. Seven Me Hungry Now modern society is full of convenience and all too often that convenience comes in the form of cheap, delicious fast food. As animals, we are evolutionarily hardwired for instant gratification in the wild. Extra calories are rare and given the opportunity, it’s a better survival strategy to Gorge now, as food may not be available later, but we’re no longer bound by the rules of evolution, and your impatience is going to end up costing you serious inches in the waistline.

belly fat burn

Next time you’re hungry, tough it out a bit and wait till you’re home and can make something healthier to eat.

Six It’s just a drink. When was the last time you counted calories in that delicious Mojito you had to unwind after a tough week at work. Americans seem to have a major blind spot for alcoholic beverages, and the staggering amount of calories each can contain. The average beer has 185 calories, and if you think you’re safe by sticking to liquor, think again. One and a half ounces of vodka can contain 121 calories.

That’s the equivalent of a bitesized chocolate bar. Every time you down a drink five skipping Breakfast it might sound counterintuitive, but by skipping breakfast, you are actually making yourself more prone to weight gain. That’s because after sleeping for 8 hours or probably less, your body has fasted and not consumed any calories. When you skip breakfast, your stomach takes note and starts to rebel. Demanding Food as lunchtime comes around, you may have planned on a salad and some fruit on the side, but your caloriestarved stomach is going to demand something a lot more substantial.

Don’t fight your stomach. Get yourself a light breakfast to keep it happy until lunch four portion distortion. It’s not just American dinner plates that have gotten physically bigger over the last few decades. It’s the size of portions served at restaurants as well. With plummeting food prices, restaurants have heaped on the servings, and with a brain that’s still trained by evolution to eat everything offered to it for fear of starvation, you’re probably going to chomp down everything put in front of you without a second thought, try and get some perspective on what proper portions look like.

Next time you go out to eat or order in and then limit your intake. If you manage to actually pull that off, please let us know how three fat free is not calorie free. Advertisers are clever, unfortunately, more clever than the average consumer. Many products nowadays are advertised as fat free, while completely ignoring how many calories the product actually contains. Consumers assume that the two are completely separate entities when, in fact they are closely related.

High fat means high calories, but low fat foods can still contain a lot of calories. If you don’t burn those calories off, your body will simply convert them and store them as fat. Stick to low fat and low calorie foods or simply moderate how much you consume of each two condiments condiments Condiments nowadays, almost every single restaurant in the world offers heaps of condiments for free sauces and drizzles packets of ketchup and Mayo. Order takeout from your local restaurant, and you’re guaranteed to get a bag full of delicious to pile on top of your food.

Yet all these condiments can carry some serious calories.

A single packet of ketchup is 20 calories and a packet of yummy Mayo is a whopping 90 calories. All that careful work you do in watching what you order can be of absolutely no avail if you’re ruining it by pouring on the condiments one and the number one habit making you gain weight is not exercising. Did you really expect any other answer? All these bad habits can all be manageable if you maintain a good exercise routine, making a lack of exercise. The number one bad habit for weight gain.

So get out there, put some headphones on, throw on a few infographics, show episodes to your iphone and hit the treadmill for a few minutes a day. What’s your worst weight gaining habit? What’s your best tip for for keeping off the pounds? Let us know in the comments section below. Also be sure to watch our other video called Why You Shouldn’t Need At Night.

Thanks for watching. And as always, don’t forget to like, share and subscribe and as ever, see you next time.

Organics – An Aid in Weight Loss

Ito ang mga dapat nating malaman tungkol sa organic foods at kung paano ito nakatutulong sa paglo-lose natin ng weight! 😉 #organics #organicfoods #aidtoweightloss #weightlossjourney #roadtohealthierandfitterus

(Order 4 boxes of Lean n Green for Php1200, that’s Php200 cheaper for 2 boxes na Php700)

Many people are surprised to learn that buying organic can aid in their weight loss efforts. Organically grown foods provide a higher concentration of nutrients without added chemicals and toxins like conventionally grown foods.

Non-organic Supplements

When you take a non-organic supplement you are ingesting the pesticides, chemicals, and toxins that were used to grow that crop. Your liver must then process and remove these toxins in order to keep these chemicals from poisoning your entire system.

Your Liver and Weight Loss

Your liver is the largest fat burning organ in the body. The liver can only clean out so many toxins at a time.

When the body is overloaded with toxins, from ingesting chemically laden non organic foods, it stores these toxins as fat deposits until your body can get around to getting rid of them later.

What is a GMO?

GMO – Genetically Modified Organisms

GMO’s are plants and animals that have been genetically engineered with the DNA from different species of plants, animals, viruses, or bacteria.

Not Safe for Humans

A growing body of evidence connects GMOs with health problems and environmental damage.

GMOs have not been shown to be safe to eat and may have unpredictable consequences.

Scientists are worried that eating GMO foods may pass on their mutant genes to the bacteria in our digestive systems.

What about Supplements?

Most supplements on the market today are filled with in-active ingredients: Preservatives, Coloring Agents, Flavoring Agents, Binders, Disintegrates.

Tablets

Tablets need to be held together with binders so the tablet can stay together and then they must add disintegrates to help breakdown the tablet in the digestive system.

***

Wag nating maliitin at i-take for granted ang kakayanan ng mga organic foods. Malaki ang maitutulong nito sa ating #fitnessgoals kaya let’s start having organics na! Let’s eat organics!

(Photo and info from Google Images; Infographic designed by Complete Life Supplements …Live Healthy)

What Matters The Most For Weight Loss?

Mga bessy, ito ang mga bagay na importante sa pagbabawas ng timbang. 👍👏

Create a Caloric Deficit

Creating a caloric deficit will have the biggest impact on weight loss. It can be done a number of different ways, so that is why people see success with a variety of approaches.

There are many ways to practice portion control that will result in a caloric deficit. Keep in mind that calorie counting is not the only possible way to monitor your intake.

It’s also important to remember you should always set a *reasonable* deficiency to maintain your health and see the best results.

In other words, do not overly reduce your calories.

Macronutrient Intake

The second most important part of weight loss is making sure you’re getting a proper amount of each macronutrient: carbs, protein, & fats.

Getting adequate protein is especially important to maintain lean muscle mass while in a deficiency.

Nutrient Timing

While proper nutrient timing (ex: easily digested protein & carbs right after a strength workout) will help with lean muscle growth and fat loss, it has a far less significant impact than monitoring your overall macronutrient intake (ex: hitting your goal grams of protein for the whole day).

Supplements

Certain supplements have benefits for serious athletes and competitors, but they rarely make that big of a difference for weight loss for the general population.

***

Wag nating i-take for granted ang mga bagay na ito kung gusto nating maging fit and healthy. Lagi natin itong i-consider kung gusto nating magtagumpay sa paglo-lose ng weight!

(Photo and info from Google Images; Researched and compiled by powerfullyyoufitness.com)

The Scary Truth About Weight Loss And Sleep

Ano nga ba ang koneksyon ng ating pagtulog sa paglo-lose natin ng weight? 🤔 Nandito na ang sagot sa tanong na yan! 👇 #sleepandweightloss #sleepweightconnection #goodsleep #loseweightfast #fitnessgoals


Did You Know?

Less than 5.5 hours of sleep a night makes it 55% harder to lose weight (poor sleep causes a lower metabolic rate).

Sleeping less than 6 hours can cause you to feel up to 25% hungrier.

Sleeping just 6 hours could result in 14 lbs. of extra weight a year.

Women who slept 5 hours or . less weighed 5.4 lbs more than those who slept 7 hours.

7 out of 8 women lost between 3-15 lbs in 8 weeks just by sleeping more.

Problem: How Big is the Weight Loss Issue?

One-third of working adults in the U.S. are sleeping fewer than 6 hours per night.

1 in 4 people suffer from a sleep disorder.

25% of Americans use sleeping pills.

Diminished sleep use sleeping is more closely linked with higher BMI in women than in men.

Three Aspects of the Sleep-Weight Connection

1. Hormones: Hunger & Appetite Management

Sleeping 6 hours or less disrupts two critical hormone levels: Ghrelin and Leptin

Ghrelin:

-Spurs appetite and drives us to eat.

-Increases appetite for high-calorie foods.

-Directs fat towards the midsection of the body.

Leptin:

-Suppresses appetite.

-Low sleep suppresses leptin production, making us more likely to feel ongoing pangs of hunger.

Even a single night of sleep deprivation can elevate Ghrelin levels and reduce Leptin levels = increased appetite and hunger pangs.

2. Brain: The Sleep-Brain-Appetite Relationship

Amygdala (Reward Center):

-Governs appetite and desire for food.

-Sleep deprivation = MRI scans showing greater activity in the reward center of the brain when looking at pictures of junk food.

Frontal Lobe:

-Governs behavioral control.

-Sleep deprivation = diminished activity in the frontal lobe resulting in a brain less able to moderate influence over food decisions.

Even a single night of sleep deprivation makes fattening, high-calorie foods more attractive and at the same time interferes with the brain’s ability to override desire with rational decision-making.

3. Calories: Burning Calories While You Sleep

Your body burns the most calories during REM sleep.

Your REM sleep increases the longer you sleep.

Therefore, if you sleep less hours, you miss that prime calorie burning window by cutting off the tail end of REM (or the longest period of REM where you could burn the most calories).

***

Ngayon alam na natin kung bakit hindi tayo pumapayat. ‘Yun ay dahil hindi tayo nakakatulog nang maayos. Nasa maganda at maayos na pagtulog ang susi sa ating pagpayat at pagiging malusog na rin. Tara, tulog na tayo! 😄😴

(Photo and info from Google Images, Sleep Genius)

10 Fast, Easy Tips to Lose Weight Without Dieting

Ito ang para sa atin, mumsh! Mga easy tips para makapag lose ng weight nang walang diet! Yay! 🙌😍 #loseweightfastandeasily #nodiet #ourweightlossjourney #cheerstohealthierandfitterus

(Nasubukan mo na ba ang Lean n Green slimming coffee?)
(ORDER Yours Today! Cash on Delivery! – 09178801712)

Losing weight does not 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 sleep or less revs up your appetite leading to eating more.

3. Serve more fruit and veg

Fruit and veg are high in fibre and waiter 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.

***

Magiging effective ang mga ito kung sasamahan mo ng patience, self discipline, at self control. Kaya mo yan, mumsh! Kaya natin yan! 😉

(Photo and info from Google Images)

5 BEST WEIGHT LOSS RECIPES FOR EVERYDAY ENJOYMENT

healthy recipes for weight loss

Mag agree ka ba sa akin kung sasabihin kong mas enjoyable mag lose ng weight kung walang diet?

Or kung may diet man, ang mga pagkaing kinakain mo ay food na di lang masarap, healthy at nakaka lose pa ng weight?

AGREE!

For this post, i-list natin ang 5 weight lost receipes na pwede mong kaining everyday!

WEIGHT LOSS RECIPES

Masarap na, healthy pa! Ito ang mga perfect recipes para sa atin na nagbabawas ng timbang at taba! 😍💪👙

#weightlossrecipes #yummyandhealthy #fitnessgoals #cheerstohealthierfitterandsexierus

(Buy Your Lean n Green Coffee Now! COD – 09178801712)

BREAKFAST: Gingerbread Chia Pudding

Gingerbread Chia Pudding

Ingredients:

  • ¼ cup Chia Seeds,
  • 1 cup Unsweetened Almond Milk,
  • 2 tablespoons Molasses,
  • ¼ teaspoon Ground Ginger,
  • ½ teaspoon Cinnamon,
  • Dash of Sea Salt,
  • More Sweetener as needed for taste.

Instructions:

Sa pag prepare ng breakfast, pagsama samahin ang lahat ng mga ingredients sa isang jar. Haluin ng mabuti hanggang maing maganda ang texture.

Ilagay sa refrigirator ng 5 oras or overnight. May need to shake every once in a while to make sure chia seeds do not clump at bottom.

Add homemade paleo gingerbread cookies for more sweetness and flavor with rest of ingredients if desired.

LUNCH: Egg Salad Sandwich

Egg Salad Sandwich

Ingredients:

  • 6 Hard-boiled Eggs,
  • 1/4 cup mayonnaise,
  • 1 Tbsp. fresh lemon juice,
  • 1 Tbsp. yellow mustard,
  • 1/4 tsp. salt,
  • 1/4 tsp. pepper,
  • 1/2 cup finely chopped celery,
  • 1/4 cup thinly sliced green onion,
  • 8 slices rustic wheat bread,
  • 4 lettuce leaves

Instructions:

Chop eggs.

Mix mayonnaise, lemon juice, mustard, salt and pepper in medium bowl.

Add chopped eggs, celery, and green onions; mix well.

Refrigerate, cover, to blend flavors. (Makes about 2 cups egg salad). Serve on wheat bread with lettuce leaves.

DINNER: Garlic Honey Ginger Glazed Salmon with Broccoli

Garlic Honey Ginger Glazed Salmon

Ingredients:

  • 4 salmon filets, skin removed (about 2 lbs total),
  • 1/2 cup honey,
  • 1/3 cup reduced sodium soy sauce (or regular),
  • 2 teaspoons minced or chopped garlic,
  • 1 teaspoon fresh ginger, minced,
  • 4 cups broccoli florets (optional for garnish:
  • chopped scallion,
  • sesame seeds,
  • sprinkle of parsley for color).

Instructions:

Place the salmon filets in a large zipped-top bag. Whisk the honey, soy sauce, garlic, and ginger together in a medium bowl (I added a sprinkle of dried parsley for color– try chopped scallion!)

Pour half of this sauce over the salmon filets, coating them thoroughly. Refrigerate for 15 minutes or up to 4 hours.

Meanwhile, preheat oven to 350°F (177°C). Line a baking sheet with aluminum foil or a silicone baking mat. Set aside.

Line the marinated salmon filets on the baking sheet. You can hold onto this used marinade– see step 5.

Bake for 15-20 minutes depending on thickness (about 10 minutes per 1-inch thickness— measured from the thickest part of the filet).

You can broil the salmon for the last 3 minutes for crispier edges.

Meanwhile, begin steaming the broccoli and reducing the glaze. First, the broccoli: fill a large saucepan with 1 inch of water.

If you have a steamer, place it inside. Bring water to a boil. Add the broccoli.

Cover and reduce heat to medium. Cook for 6-7 minutes until the broccoli is bright green and tender.

Now, the glaze:

Pour the remaining, unused marinade into a small saucepan or skillet. If you want, you can add the remaining (used) marinade as well.

Bring to a boil, then reduce heat low-medium and allow to simmer for 4 minutes. Remove from heat and allow to cool and thicken.

Remove cooked salmon from the oven. Some of the glaze may have browned on the edges.

You can discard this.

Garnish the salmon with any of the listed options. Serve with steamed broccoli and additional glaze.

Leftovers keep well in the refrigerator for a few days. Reheat to your liking.

Make ahead tip:

You can marinate the salmon up to 4 hours in advance. If needed, you can extend to 8 hours.

You can steam the broccoli and reduce the unused marinade (steps 4 and 5) ahead of time as well.

DESSERTS: Easy Peanut Butter-Chocolate Chip Pie

Peanut Butter-Chocolate Chip Pie

Ingredients:

1 pkg. (16.5 oz.) refrigerated chocolate chip cookie dough, divided, 1 pkg. (3.4 oz.)

JELL-O Vanilla Flavor Instant Pudding, 1 cup cold milk,

1/3 cup creamy peanut butter, divided, 1-1/2 cups thawed COOL WHIP Whipped Topping, 1 oz.

BAKER’S Semi-Sweet Chocolate, 2 Tbsp. chopped PLANTERS COCKTAIL Peanuts

Instructions:

Heat oven to 350°F. Use lightly floured hands to press 3/4 of the cookie dough onto bottom and up side of 9-inch tart pan with removable bottom. Bake 12 to 15 min. or until golden brown; cool completely.

Meanwhile, roll remaining cookie dough into 6 (1-1/2-inch) balls; place 2 inches apart, on baking sheet. Bake 10 to 12 min. or until golden brown.

Beat pudding mix and milk with whisk 2 min. (Pudding will be thick.) Add 1/4 cup peanut butter; mix well.

Stir in 1/2 cup COOL WHIP; spread onto bottom of crust. Top with remaining COOL WHIP, spreading to within 1 inch of edge. Refrigerate 2 hours or until filling is firm.

Remove rim of pan carefully. Cut each cookie in half; insert, cut sides down, into top of pie.

Microwave remaining peanut butter in microwaveable bowl on high 45 sec. or until melted; stir.

Melt chocolate as directed on package. Drizzle peanut butter, then chocolate over pie; sprinkle with nuts.

JUICE: Ginger-Beet Juice

Ginger-Beet Juice

Ingredients:

  • 1 medium orange,
  • peeled and quartered,
  • 3 kale leaves,
  • 1 medium apple,
  • cut into wedges,
  • 1 medium carrot, peeled,
  • 1 large beet, peeled and cut into wedges,
  • 1 1-inch piece peeled fresh ginger ice cubes (optional)

Instructions:

Working in this order, process orange, kale, apple, carrot, beet and ginger through a juicer according to the manufacturer’s directions.

(No juicer? See Tip). Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

***

May these weight loss recipes fill you and make you healthier and fitter!

THE YES/NO FOODS LIST!

While completing the 21 Day Sugar Detox, follow these list for what’s in and what’s out!

YES Foods:

EAT PLENTY of these foods for 21 days.

ALL MEAT & FISH (including but not limited to)

Beef

Buffalo

Chicken

Clams

Duck

Eggs

Game meats Salmon

Goat

Halibut

Lamb

Lobster

Mahi Mahi

Mussels

Pork

Red Snapper

Scallops

Shrimp

Swordfish

Turkey

Tuna / Ahi tuna

Veal

VEGETABLES (including but not limited to)

Artichokes/Sunchokes

Asparagus

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery/Celery root

Chard, Collard Greens

Cucumber

Eggplant

Garlic, Ginger

Green beans

Kale

Leeks

Lettuce/Salad mixes

Mushrooms

Onions

Parsnips

Peppers

Radicchio

Radishes

Rutabaga

Snow/Snap Peas

Spaghetti Squash

Spinach

Tomato

Turnips

Yellow Squash

Zucchini

NUTS/SEEDS & BUTTERS

Almond butter

Coconut butter

100% Cacao/Cocoa

Brazil, Macadamias

Filberts/Hazelnuts

Flax, Chia & Hemp

Pecans

Pistachios

Walnuts

Pumpkin, Sunflower & Sesame Seeds

Tahini

FATS & OILS (see Fats & Oils guide)

Animal Fats

Ghee/Clarified butter

Avocado

Coconut oil/milk

Flax oil

Olive oil

Sesame oil

BEVERAGES

Water, mineral water

Seltzer/Club Soda

Coffee, espresso

Unsweetened teas: green, black, herbal

Coconut milk (full fat), Almond milk (unsweetened)

FRUITS

Lemon

Lime

NO Foods:

DO NOT eat these foods for 21 days.

VEGETABLES

Corn, Peas

Sweet potatoes/Yams

White potatoes

Winter squash (acorn, delicata, kabocha)

FRUIT OF ALL KINDS (see sometimes list for exceptions)

NUTS/NUT BUTTERS

Cashew, Peanut

GRAINS/LEGUMES (BEANS)

Barley

Black beans

Buckwheat

Garbanzo beans

Kamut

Lentils

Pinto beans

Quinoa

Red beans

Rice – All KINDS

Soy/Edamame Spelt

REFINED CARBOHYDRATES

Bread

Bagels

Breadsticks

Brownies

Cake

Candy

Cereal/Granola

Chips

Cookies

Couscous

Crackers

Croissants

Cupcakes

Muffins

Pasta

Oats

Pastries

Pita

Pizza

Popcorn

Rolls

Tortillas

Tortilla chips

DAIRY

Milk/Heavy cream

Cheese

Butter (Ghee or clarified butter is ok)

Cottage cheese

Yogurt/Kefir

BEVERAGES

All alcohol is a “no” – it’s just 3 weeks!

Coffee “drinks” or shakes are pre-sweetened

Juice

Milks: skim, 1%, 2%, Low-fat, Soy/Rice/Oat

Soda (regular & diet)

Sweet-tasting drinks (besides herbal teas)

Protein powders that are not just pure protein like whey or egg white powders (containing other added ingredients/sweeteners)

SAUCES/DRESSINGS

Soy sauce (you can use coconut aminos)

Bottled salad dressing (use the recipe in the book)

SUPPLEMENTS

Anything that includes sugar, sweeteners or sugar alcohols (Iike Xylitol) is a “No.” This includes Shakeology and other similar blends.

ANYTHING DIET/SUGAR-FREE or artificially sweetened food or beverage items of any kind is a NO. This means no gum either!

LIMIT Foods:

(See notes for details and portions)

VEGETABLES

NOTE: 1 cup serving per day is allowed

Beets

Butternut squash, Pumpkin

FRUITS

NOTE: either one green-tipped banana or one green apple per day is allowed.

Bananas (green tipped/ not quite ripe)

Green apples

BEVERAGES

NOTE: 8oz per day are allowed

Coconut juice/water – no added sweeteners

Kombucha – home-brewed or store-bought

There you go! Hope this list will help you in your weight loss journey and in achieving your goals of being fit and healthy! 😊😍

(Photo and info from Google, The 21 Day Sugar Detox – www.21daysugardetox.com)

MAG-LOSE NG 10 LBS IN 2 WEEKS SA PAMAMAGITAN NG 3-STEP DIET PLAN NI DR. OZ

Ating alamin kung ano ang diet plan ni Dr. Oz na kayang magpa-lose ng 10 lbs sa loob lamang ng 2 weeks! 😍

DR. OZ’S 2-WEEK DIET: 3 FAT BURNING STEPS

1. Eliminate Unhealthy Foods (list below)

2. Add Low Glycemic Foods to Burn Fat Quickly (list below)

3. Take Probiotics to Speed Up Weight Loss

DR OZ’S TOP FOODS TO ELIMINATE:

1. Wheat

2. Artificial Sweeteners & Sugars

3. Coffee

4. Dairy

DR. OZ’S GOOD VEGGIE LIST: LOW GLYCEMIC VEGGIES

Artichokes (+ Artichoke Hearts)

Arugula

Asparagus

Bamboo Shoots

Bean Sprouts

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Celery

Chicory

Chinese Cabbage

Collard Greens

Cucumber

Daikon

Eggplant

Endive

Escarole

Garbanzo Beans

Green Beans

Iceberg Lettuce

Kale

Kidney Beans

Leeks

Lentils

Mushrooms

Mustard Greens

Okra

Onions

Pea Pods

Peppers

Radicchio

Radishes

Romaine Lettuce

Rutabaga

Spinach

Squash

Sugar Snap Peas

Swiss Chard

Tomato

Water Chestnuts

Watercress

Zucchini

Turnip Greens

At iyan nga ang diet plan ni Dr. Oz! Ready na ba kayong simulan ang diet plan n’yang ito? Let’s do it! Aja! 💪😉

(Photo and info from Google. Click for the Full Diet Plan at Recapo.com)

PAANO MAG-LOSE NG WEIGHT?

When you say methods of losing weight, one can never guarantee their effectiveness. This is the common problem of weight loss plans found all over the net. You should know that the methods and plans laid out for you would not guarantee results, but you can definitely do something about it to have better outcomes. It is best to know ways on how to lose weight instead of following a specific plan. Here are the top ways to lose weight.

Learn to Read Labels

To lose weight, it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food’s caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into “starvation mode” if you don’t eat enough, causing you to maintain (or even gain) rather than lose weight.

Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

Write it Down

What’s the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

So there! Let’s claim it: We will lose weight! Fighting! 💪😊

(Photo and info from Google)