😍😊🙌 Baka nandito na ang sagot sa mga tanong na matagal nang gumugulo sa iyong puso’t isipan, bes! Tara, let’s see! #answerstoourquestions #weightlossgoals
Weight Loss Questions and Answers
1. Can being overweight lead to health problems?
Big Fat -> Yes.
Ang dami dami mong maaring maging sakin kung ikaw ay mataba at overweight!
Dapat nating bantayan ang ating timbang para sa ating kalusugan!
Being overweight is linked to a number of health problems, including:
Heart disease and stroke,
High blood pressure,
Diabetes,
Cancer,
Gallbladder disease and
gallstones,
Osteoarthritis,
Gout, and
Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma.
2. How do I know if I am obese?
Obesity is defined as an excess proportion of total body fat.
A person is considered obese when his or her Body Mass Index (BMI) is equal to or greater than 30.
Check and refer to the image above upang malaman mo kung ikaw ba ay underweight, normal or obese.
3. Is any fat healthy?
A certain amount of fat in the diet is good and necessary to be healthy.
However, nutrition experts agree that most Americans should eat less fat than they currently do.
When you do eat fat, make sure it is primarily unsaturated fat, such as fat that comes from nuts, grains, and vegetable sources like olive oil.
4. What steps should I take to lose weight?
First, decide you want to permanently lose weight. Second, educate yourself.
Third, have a realistic weight loss goal in mind.
Lastly, formulate a structured weight loss plan with your doctor and receive proper follow-up.
5. What type of exercise is the best?
Hindi naman talaga mahalaga kung anong klaseng physical exercise ang gamin mo —sports, planned exercise, household chores, yard work, or work-related tasks—all are beneficial.
Over the past few years, exercise advertisements, have targeted simplified exercise routines for weight reduction and maintenance.
Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need.
However, many of these machines may only be good for one type of conditioning, such as cardiovascular.
These machines also have limitations to the type of exercise you can do and they are not appropriate for everyone.
To determine the best type of exercise program for you, talk to your doctor and a certified athletic trainer.
6. How much exercise should I do?
Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of physical activity per day.
For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity exercise on most (and preferably all) days of the week.
Doing aerobic activity for most of the days and strength (anaerobic) training two to three days of the week is recommended for best results.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace.
Beginning at a slow pace will allow you to become physically fit without straining your body.
Once you are in better shape, you can gradually do more strenuous activity.
7. What is weight cycling and is it harmful?
Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is called “yo-yo” dieting.
A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle). Some experts believe that weight cycling may be harmful to your health.
Yo-yo dieters frequently regain fat instead of muscle which can slow down weight loss efforts in the future.
Some believe that staying at one weight is better than weight cycling, even for those people who are obese.
However, there is no convincing evidence to support these claims.
8. How do I spot a fad diet?
While there’s no set approach to identifying a fad diet, many have the following characteristics:
· Recommendations that promise quick weight loss.
· Dire warnings of dangers from a single weight loss product or regimen.
· Claims that sound too good to be true.
· Simplistic conclusions drawn from a complex research study.
· Recommendations based on a single study.
· Dramatic statements that are refuted by reputable scientific organizations.
· Lists of “good” and “bad” foods.
· Recommendations made to help sell a weight loss product.
· Recommendations based on studies published without review by other researchers.
· Recommendations from studies that ignore differences among individuals or groups.
· Eliminating one or more of the five food groups.
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Nasagot ba nito ang mga katanungan mo, bes? So simulan na natin ‘to? Fighting! 💪👊
(Photo and info from Google Images, www.eatohealth.com)
Mga bes! Eto na nga. Hindi carbs ang kalaban natin, kundi fats, bad fats. Yun dapat ang inaalis natin at hindi carbs. Nakakatulong ang carbs para sa ating muscle kaya walang dahilan para iwasan natin ang carbs. Go lang! #dontquitcarbs #gainmusclenotfat #tohealthierandfitterus
How to Gain Muscle Without Putting on Fat?
1.Don’t Quit Carbs
Carbs are essential for muscle gain, especially after a workout. They replenish glycogen stores, which is a chemical form of carbohydrates stored in your muscle and fuels them during activity.
2.Get your Protein
The goal with eating proteins is to build and repair muscle tissue. Proteins also support other functions such as producing hormones and immunity factors.
3.Consume enough calories
To gain muscle, you can’t eat salads all days. You need to consume enough energy to maintain body weight, load up on nutrients, and support muscle growth.
4.Hydrate
Water is the most abundant nutrient in the body making it critical to the balance of all the body’s systems.
5.Incorporate “Good” Fats
Both protein, carbs, and fluids affect performance during your workout while fat does not seem to benefit it directly, according to the position statement.
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Fats. Bad fats. Ito ang tunay na salarin at hindi ang carbs. Wag nating sisihin ang carbs sa ating pagtaba at pag gain ng weight. Sa halip, gamitin natin ang carbs para madevelop natin ang ating muscles. So go on with carbs!
(Photo and info from Google Images, Al Arabiya News)
Ano nga ba ang tunay na nakakapagpataba sa atin, ang fats o ang carbs? Curious ka rin ba, momsh? Naku, kami rin! Kaya alamin natin yan dito! 👇 #ataleoftwomeals #fatsvscarbs #baconorbagel
What’s Really Making You Fat? Fats or Carbs?
Imagine that it’s time for breakfast. You have 2 choices: a plate of Bacon & Eggs or a Bagel with Low-Fat Cream Cheese.
Which one will make you fatter? Think it’s the Bacon & Eggs? Wrong!
Bacon & Eggs ➡️ Fat
Fat doesn’t start breaking down as quickly as other foods. It takes a long time to digest. Your body dissolves the fat into droplets, then into fatty acids and glycerol. There’s no dramatic blood-glucose spike, and no insulin spike. Without an insulin spike, fatty acids aren’t trapped in your fat cells. What happens to the fatty acids? Some are used for energy and some are distributed and stored.
Bagel with Low-Fat Cream Cheese ➡️ Carbs
Carbs in your stomach digest faster than most other nutrients. It is used for energy are digested, flooding your bloodstream with glucose. Your body rapidly secretes insulin, which signals your body to store fat in 2 ways: Insulin tells your fat cells to pull in fat from the bloodstream, making you fatter. Second, insulin tells your fat cells to prevent fatty acids from leaving, preventing you from becoming leaner. Your body hangs on to all the fat it can find.
So you see, eating that bacon doesn’t make you fat. But eating a bagel full of carbs tells your body to keep storing more fat, making you fatter. Now, which would you choose?
***
Ayan bes, hindi naman pala nakakataba ang pagkain ng bacon kundi ang bagel. Carbs naman pala ang tunay na salarin sa ating pagtaba! Ngayon alam na natin. Kaya minimize na natin ang pagkain ng carbs. Go for the #fitnessgoals! Push natin ‘yan! 🙌
(Photo and info from Google Images, Massive Health, Column Five)
What are the Effects of Drinking Water on Weight Loss?
Drinking lots of water is commonly espoused in weight loss regimens and is regarded as healthy; however, few systematic studies address this notion.
In 14 healthy, normal-weight subjects (seven men and seven women), we assessed the effect of drinking 500ml of water on energy expenditure and substrate oxidation rates by using whole-room indirect calorimetry.
The effect of water drinking on adipose tissue metabolism was assessed with the microdialysis technique.
Drinking 500ml of water increased metabolic rateby 30%. The increase occurred within 10 minutes and reached a maximum after 30-40 minutes.
The study dealt with 1.5 liters of water.
If this is extrapolated to 1 gallon of water per day, any person can burn an estimated 12.5 pounds worth of fat per year by doing nothing more than adding 1 gallon of water to their diet everyday.
Extend that out even further and it can have an even more dramatic impact.
In men, lipids mainly fueled the increase in metabolic rate.
In women, carbs were mainly used as the energy source glucose was more completely oxidized in women, as evidenced by the increase in carbohydrate oxidation.
Drinking 1 gallon a day would help someone burn 180 calories per day at room temperature. (The study showed higher calorie expenditure as the water as the water was chilled.)
Approximately 60-70% of the water-induced thermogenesis cannot be attributed to the heating of the ingested water.
Water Drinking-Induced Thermogenesis
water therapy for losing weight
This is an important and unrecognized component of daily energy expenditure.
If confirmed in other studies, this cost-free intervention may be a useful adjudicative treatment in overweight and obese individuals to attain an increase in energy expenditure.
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Bessy, minsan nate-take for granted natin ang pag inom ng tubig. Yun pala ay maaaring isa sa mga paraan upang tayo ay pumayat at maging healthy pa. Let’s go na at uminom na ng maraming tubig! #waterislife
Mga momshie! In 2 months, kering-keri mag lose ng weight with this 8-week transition diet! 🙌😊 I-push na natin ‘to! Fighting! 💪👊 #8weektransitiondiet #loseweightin2months #roadtofitness #dietgoals #tohealthierfitterandsexierus
Lose Weight with this 8-Week Transition Diet
How to do this? It’s simple. Each week, add 3 new changes to your diet. Keep practicing the previous week’s changes as you add in new ones every week. How hard can that be?
Week 1
Eliminate junk food from your diet.
Drink more water.
Pick 2 days to eat whatever you want.
Week 2
Eat small, balanced meals often.
Choose complex carbs over refined carbs.
Pick 2 days to eat whatever you want.
Week 3
Eat more veggies and fruits.
Consume protein at every meal.
Pick 1 day to eat whatever you want.
Week 4
Cook at home.
Eat healthy fats.
Pick 1 day to eat whatever you want.
Week 5
Reduce starchy carb consumption.
Cut way back on added sugar.
Pick 1 day to eat whatever you want.
Week 6
Eliminate all processed foods.
Snack on small amounts of nuts or seeds.
Pick 1 day to eat whatever you want.
Week 7
Eat intuitively.
Snack on a little bit of protein if you are hungry before bed.
Pick 1 reward day. (Try a non-food treat!)
Week 8
Eat clean all week. Repeat next week, then the next.
Add some complex carbs if you lack energy.
Pick 1 reward day. (Try a non-food treat!)
***
Maaaring mahirapan ang iba sa paggawa ng diet na ito lalo na kung nasanay sila sa regular meal o ibang diet meal. Pero sa mga maliliit na pagbabago at kung pursigido talaga tayong pumayat, maging fit, at healthy, makakaya nating gawin ito! Kaya let’s do this for the win! For the fitness! Go! 👏🙌
(Photo and info from Google Images, beachbodyondemand.com/blog)
