Blog - Page 10 of 23 - How to Lose Weight

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)

IWASAN ANG MGA HIDDEN ADDED SUGARS NA ITO!

Maging alisto at mapagmatyag sa mga hidden added sugars na ito!

Agave Nectar

Barbados Sugar

Barley Malt

Barley Malt Syrup

Beet Sugar

Brown Sugar

Buttered Syrup

Cane Juice

Cane Juice Crystals

Cane Sugar

Caramel

Carob Syrup

Castor Sugar

Coconut Palm Sugar

Coconut Sugar

Confectioner’s Sugar

Corn Sweetener

Corn Syrup

Corn Syrup Solids

Date Sugar

Dehydrated Cane Juice

Demerara Sugar

Dextrin

Dextrose

Evaporated Cane Juice

Free-Flowing Brown Sugars

Fructose

Fruit Juice

Fruit Juice Concentrate

Glucose

Glucose Solids

Golden Sugar

Golden Syrup

Grape Sugar

HFCS (High-Fructose Corn Syrup)

Honey

Icing Sugar

Invert Sugar

Malt Syrup

Maltodextrin

Maltol

Maltose

Mannose

Maple Syrup

Molasses

Muscovado

Palm Sugar

Panocha

Powdered Sugar

Raw Sugar

Refiner’s Syrup

Rice Syrup

Saccharose

Sorghum Syrup

Sucrose

Sugar (Granulated)

Sweet Sorghum

Syrup

Treacle

Turbinado Sugar

Alam naman na natin na bawal ang sugar sa pagbabawas ng timbang at pagpapapayat, ‘di po ba? Mas lalo pa ang mga hidden added sugars. Kaya watch out at iwasan ang mga sugars na ito. 😉

(Photo and info from Google, CleanEatingKitchen.com)

ANO-ANO ANG MGA DAPAT KAININ TO LOSE WEIGHT?

Mumsh, hanggang ngayon ba hindi mo pa rin alam o hindi ka pa rin sigurado kung ano ang maaaring kainin upang makapagbawas ng timbang? ‘Wag nang mag-alala pa dahil ibibigay namin ang mga pagkaing pwedeng-pwede mong kainin while trying to lose weight! Ready? Let’s start!

Proteins

– Eggs

– Cheese

– Chicken

Veggies

– Broccoli

– Cauliflower

– Spinach

Fruits

– Apple

– Kiwi

– Banana

Whole Grains

– Oats

– Quinoa

– Wild Rice

Water

– 8 glasses

Now you know na, mumsh! Happy losing weight while staying healthy! 😊😍

(Photo and info from Google, theMilitaryDietPlan.com)

ANG INUMING MAGPAPA-FLAT SA BELLY MO!

Gustong-gustong ma-achieve ang #flatbellygoals, mga bes? No problem dahil ire-reveal namin ngayon ang inuming makatutulong upang maging flat na ang mga belly n’yo. Secret lang natin ha? 😂

1 Liter of Water

½ Cucumber

½ Tbsp Ginger

2 Large Lemons

10 Mint Leaves

Natural Remedy for Detoxing your Body

Ayan mga bes! Thank us later! 😂 Pa-share na lang ng mga flat belly photos n’yo ha? 😍😉

(Photo and info from Google, HiitWORKOUT.net)

LEMON DRINKS FOR WEIGHT LOSS!

Ang lemon water n’yo, lagyan natin ng twist! 😉

Lemon water + cucumber

Lemon water + mint

Lemon water + mint + cucumber

Ginger + lemon water + mint

Cucumber + lemon + mint + ginger + water

With more varieties, mas ma-e-enjoy natin ang lemon water while losing weight! 😍👍

(Photo and info from Google)

ALAMIN ANG 9 NA DAHILAN KUNG BAKIT MAHIRAP MAGPIGIL KUMAIN NANG KUMAIN

“Bakit ang hirap magpigil kumain? Bakit parang laging ang sarap sarap kumain?”

Kaibigan, ‘yan din ba ang mga tanong mo? May mga sagot kami d’yan. Alamin ‘yan dito! 👇⬇️

1. You eat trigger foods.

2. You’re not busy enough.

3. Your diet is too extreme.

4. You’re waiting too long to eat.

5. You haven’t cleared your cupboards.

6. You’re relying on motivation, not habits.

7. You don’t have a supportive environment.

8. Food is used as a reward & punishment.

9. You let your emotions take over.

DID YOU OVEREAT? Now What?

DON’T

– Feel Guilty and Starve Yourself

– Do Hours of Punishment Cardio

– Do Tons of Crunches

– Put It Behind You

– Get Back to Your Nutrition

– Get Back to Your Workouts

Naparami ba ang kain mo ngayon, kaibigan? Okay lang ‘yan! Pwede ka pa namang bumawi. Basta ‘wag mo lang kalilimutang mag workout at kumain ulit ng healthy. Always keep your goals in mind at ang kagustuhan mong magbawas ng timbang at magpapayat. Aja! 😉😊

(Photo and info from Google)

PAANO GUMAWA NG OVERNIGHT OATS?

Sabi nila effective daw ang overnight oats sa pagpapapayat. Bukod sa masarap na, healthy pa! Kaya naman ituturo namin ngayon kung paano gumawa ng ilang flavors ng overnight oats! 😍 Check them out here! 👇

VANILLA OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Salt

SEED BUTTER OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Seed Butter

– Salt

CHOCOLATE OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Cocoa Powder

– Salt

APPLE PIE OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Apple

– Cinnamon

– Salt

BANANA RASPBERRY OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Banana

– Raspberries

– Salt

PUMPKIN SPICE OVERNIGHT OATS

– Old Fashioned Oats

– Plain Greek Yogurt

– Milk

– Vanilla

– Maple Syrup

– Pumpkin Puree

– Pumpkin Pie Spice

– Salt

Excited na ba kayong gumawa ng inyong overnight oats, mga besh? Kami rin! Patikim kami ha? 😄

(Photo and info from Google)

ALAMIN ANG 5 PAGKAIN NA NAKATUTULONG SA PAGBABAWAS NG TIMBANG!

Nalilito dahil hindi sure kung anong pagkain ang pwedeng kainin while losing weight? Naguguluhan dahil sa dami ng impormasyong nababasa online at hindi sigurado kung alin ang totoo at hindi? Mars, you’ve come to the right place! Dahil ngayon ibibigay namin ang mga legit na legit na mga pagkaing makatutulong sa’yo na ma-achieve ang weight loss goals mo! Let’s start!

Apples

Rich in fibers, antioxidants, and essential vitamins, apples are a healthy snacking option to shed extra kilos.

Flax Seeds

Flax seeds aid in weight loss as they are rich in dietary fiber and low on calories.

Green Tea

The abundance of catechin in green tea increases body metabolism and burns body fat faster.

Oatmeal

Oatmeal controls blood sugar, boosts body with energy, and keeps you satiated without adding up to the calories.

Almonds

Loaded with mono-saturated fats, essential vitamins and minerals – almonds suppress sudden cravings and promote weight loss.

So this is like hitting two birds with one stone. Bakit? Dahil hindi ka lang nakapagbawas ng timbang, naging mas fit and healthy ka pa dahil mga masusustansyang pagkain din ang mga ito! Ayan, mars, continue with your weight loss journey and we know you will succeed. You can do it! Fighting! 😉

(Photo and info from Google, India Ki Pharmacy – netmeds.com)

QUICK GUIDE TO FAT LOSS!

There are many ways to drop body fat and everyone’s body is different but we’ve designed a quick guide to some simple changes which can help you slim down.

MORE OF THIS:

VEGETABLES

Despite being told to by our parents all these years, most of us don’t eat enough vegetables. Packed full of antioxidants, vitamins and nutritious phytonutrients.

TIP: Try to consume a variety of colors of veg. Start with cruciferous veg (e.g. Broccoli, cauliflower, kale, etc.) which contain cancer-fighting compounds.

GOOD FATS

Fat does not make you fat. We’ve literally been lied to for years. Fat is an essential part of a healthy diet. A diet containing healthy fats rich in omegas is good for the brain and good for the heart. Great sources of healthy fats are salmon, mackerel, sardines, avocado, nuts, eggs and oils such as extra virgin olive oil and coconut oil. Take omega supplements.

MUSCLE BUILDING

When targeting fat loss, the bulk of your workout schedule should be based around increasing your metabolic rate by targeting muscle growth through weights-based or HIIT workouts. Don’t worry about “looking bulky”, you’ll lose more size through fat loss than you’ll gain through muscle growth.

PROTEIN

Protein is awesome for fat loss. Not only will it help to repair & grow muscle (see above), it also keeps you fuller for longer, reducing appetite. Head for the meat, eggs, nuts, fish and (plant based) protein shakes.

SLEEP

Don’t underestimate the role of sleep in fat loss. Sleep is when your body repairs and releases growth hormone. A study by the University of Chicago showed that people who had 8 hours of quality sleep saw 55% more fat loss than those that only slept for 5 hours.

LESS OF THIS

REFINED SUGAR

Refined (white) sugar is the number 1 food to reduce from your diet. It has a massive part to play in the global obesity epidemic. Sugar isn’t always obvious, look for it. You’ll find it in the ingredients of many foods you wouldn’t expect!

TIP: To add sweetness to a recipe, try using dates or a little honey.

ALCOHOL

OK. We are aware this one isn’t going to be popular! Alcohol is a toxin, if you fill your body with toxins, your body will hold onto body fat to protect your organs from damage. If you are serious about fat loss, you need to ditch or dramatically reduce the booze. It’s not just the toxins that are the issue. Hundreds of empty calories you don’t need, often filled with sugar.

WHEAT & GLUTEN

Very few people suffer coeliac disease which is an autoimmune reaction to gluten. Many more people, though, have some kind of sensitivity to wheat or gluten, often causing bloatedness and inflammation. Excessive wheat consumption can cause insulin spikes followed by energy slumps.

PROCESSED FOODS

Many cooking sauces, microwave meals, and convenience foods contain high levels of trans fats, sugar, and preservatives. Cooking from scratch is much healthier and takes much less time than you think.

DAIRY PRODUCE

Milk is relatively high in sugar (lactose) and can cause many people (not just the lactose intolerant) to have bloatedness and digestion problems. Good digestion is crucial to fat loss. Dairy products can also cause acid formation in the gut which can lead to inflammation.

HOW TO STICK TO YOUR NEW CHANGES

The quickest way to results is to stick 100% to healthy eating and regular exercise. We know, though, that many people find this impossible to maintain. Our suggested approach is to be 100% good for the first couple of weeks. Then once you start to get results, have the occasional treat. Once you’re at your goal you can live by the 80/20 rule. Be good 80% of the time and you’ll stay at your goal, for good!

100% Good – FAST START (2 WEEKS)

90% Good – PHASE 2: HEADING TO GOAL

80% Good, 20% Treat – PHASE 3: MAINTAINING

We can do it, guys! Let’s achieve that #fatlossgoals ! 😉

(Photo and info from Google. For more tips and access to FREE workout videos, recipes and blogs, head to www.realresults4realpeople.com. For personal online body transformation coaching, go to www.realresults4realpeople.com/onlineBTC)

GET THE 10 WEIGHT LOSS DIET TIPS HERE!

Weight loss diet tips ba ‘kamo ang hanap nyo, mga mumshie? S’yempre meron tayo n’yan at ‘yan ang ibibigay namin sa inyo ngayon! So kung ready na kayo, tara at isa-isahin na natin ang mga diet tips na ito!

#1 LIMIT PROCESSED FOODS

One of the most effective ways to lose weight is to limit your intake of processed foods.

Not only are these types of foods unnatural and filled with harmful chemical ingredients but they’re also generally very high in calories.

So if you find yourself snacking on donuts daily or having pizza for dinner every night, cut down your consumption and start looking for some healthier options instead.

#2 EAT SLOWLY

Another simple but effective way to start losing weight right now is to eat slowly.

Most people don’t take the time to enjoy their meals and listen to their body and as a result, they eat more than is necessary to satisfy their hunger.

By taking the time to eat slowly, you’ll not only enjoy your food more but you’ll also learn to listen to your body’s hunger signals, eat just the right amount to satisfy your hunger and consume less calories overall.

#3 DRINK LOTS OF WATER

Drinking lots of water can help you lose weight in two main ways.

First, the more water you drink, the less liquid calories you’re likely to consume.

Second, drinking lots of water ensures that you stay hydrated which prevents your metabolism from slowing down.

#4 BASE EACH MEAL AROUND PROTEIN

Protein burns a larger amount of calories during digestion than carbohydrates and dietary fats.

Therefore, by basing each of your meals around protein, you can increase the amount of calories you burn digesting the meal and give your weight loss efforts a boost.

#5 HAVE VEGETABLES WITH EVERY MEAL

Vegetables are tasty, filling, packed with health boosting nutrients and most importantly, very low in calories.

Most vegetables contain less than 100 calories per serving and by eating them with every meal, you can satisfy your appetite and lose weight at the same time.

#6 GO FOR NATURAL SNACKS

Natural snacks such as fruits and nuts are loaded with fiber and contain less calories than processed snacks such as cakes, crisps, and chocolate.

As a result, you’ll consume less calories and also feel fuller for longer when you choose natural snacks, making it much easier for you to lose weight.

#7 ADD SOME SPICE TO YOUR DIET

Spices such as chili peppers aren’t just a healthy, natural way to add flavor to your food – they’re also a highly effective weight loss tool.

When you eat spicy foods, they temporarily raise your body’s temperature and stimulate fat burning. As a result, you’ll burn more total calories if spicy foods are part of your diet and lose more weight overall.

#8 GET IN THE KITCHEN

While it’s possible to find healthy, low calorie, meal options in restaurants, if you’re eating out every day, it’s going to be difficult to give your body the high quality nutrition it needs to lose weight consistently.

Therefore, if you currently spend little or no time in the kitchen, start making some changes and learn how to make your own healthy meals and snacks.

By doing this, you’ll be able to ensure that only the best quality foods enter your body, keep a tighter control on the calories you consume and be much more successful with your weight loss efforts.

#9 CHOOSE LOW CALORIE ALCOHOL

The calories in alcoholic drinks can vary significantly, with the lightest options containing less than 100 calories per glass and the heaviest options containing 500+.

Therefore, by checking the calories in your alcohol and choosing light options such as champagne, light beers, and white wine, you can slash your liquid calorie consumption and minimize the impact of alcohol on your waistline.

#10 FOLLOW THE 80/20 RULE

One of the biggest mistakes people make when trying to lose weight is giving up their favorite foods. However, this is actually has the opposite effect and makes them more likely to binge eat.

Instead of doing this, follow an 80/20 rule where you eat natural, unprocessed foods 80% of the time and your favorite foods 20% of the time.

So there! Happy losing weight and happy healthy dieting to us, mumshies! Kaya natin ‘to! 😉

(Photo and info from Google. Want more fitness jokes & fitness tips? Then head over to… FreeFitnessTips.co.uk)