Blog - Page 12 of 23 - How to Lose Weight

8 PANINIWALANG NAKAKAPAYAT, PERO HINDI NAMAN TOTOO

There are more myths about obesity than there are in any other field of medicine!

1. Eating lots of fruits and veggies is a great way to lose weight.

Totoo man ito or hindi, healthy pa rin ang fruits and vegetables. Of course, lahat ng sobra ay masama..

Eat in moderation. But no worries, masustansya naman sila.

2. Eating breakfast regularly helps you avoid obesity.

Again, this still depends on the type food na kinakain mo. Be healthy.

kung puro cholesterol naman ang breakfast mo, di rin sya healthy.

3. Losing a lot of weight fast is worse than losing it slowly.

4. Gym classes play a key role in preventing childhood obesity.

Any comment? Please comment below.

5. Small changes in your habits can add up to big weight loss.

Stay consistent.

6. Sex burns a lot of calories.

Siguro, sinabi itong myth dahil sandali lang? 🙂 or hindi consistent? Pero definitely nakaka pawis naman sya diba? Burning calories? 🙂

7. Yo-yo diets shorten life.

8. Breastfeeding protects kids from getting fat.

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Ilan lamang ito sa dami ng mga haka-haka tungkol sa weight loss.

It’s up to us kung alin dito ang ating papaniwalaan at alin ang hindi.

Pero maging wise lang palagi upang hindi mauwi sa wala ang efforts natin sa pagpapapayat

NARITO ANG 13 TIPS NG PAGTAKBO PARA SA PAGBABAWAS NG TIMBANG!

Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇

EFFECTS OF OBESITY

-Joint Problems

-Stroke

-Heart Disease

-Cancer

-Metabolic Syndrome

-High Blood Pressure

-Psychosocial Effects

VARY YOUR RUNS

Go Slowly

Go for a slow run for 90 minutes twice a week. Slow running burns more fat.

Pick Up The Pace

As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.

High Intensity Interval Training

Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.

**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.

NUTRIENT TIPS

Drink Black Coffee

The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.

Drink Plenty of Water

Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.

Time Your Meals

Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.

SUPPORT ITEMS

Watch Your Heart Rate

Use a heart rate monitor to know how hard your heart is working and prevent burnout.

Make a Workout Mix

Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.

Dress the Part

If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.

ACKNOWLEDGE PLATEAUS

Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.

JOIN MARATHONS

Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.

SET GOALS

Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.

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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️

(Photo and info from Google Images, Running Addicted – www.RunningAddicted.com)

7 Pinakamaiinit at Pinaka Epektibong Celebrity Diets, Tuklasin

Madalas nating marinig, “Ay, ang sexy naman ng artistang ‘yan. Sana all.” Ginagawa pa nga natin silang #fitinspiration.

Kaya naman sa blog post natin ngayon, ibibigay namin ang ilan sa mga diets na tried and tested na ng ilang celebrities at s’yang dahilan ng fit and sexy bodies nila ngayon!

8 TIPS PARA SA HEALTHY WEIGHT, ALAMIN

Paano nga ba mame-maintain ang healthy weight? Sabi nila mahirap daw kaya ‘yung iba, nagfe-fail. Kaya aalamin natin ngayon sa blog na ito ang ilan sa mga tips kung paano magkakaroon ng healthy weight at kung talagang mahirap nga ba itong ma-achieve. 👇

Increase Daily Activity

Combine a cardiovascular workout with some muscle strengthening exercises. Pace yourself to lower risk of injuries. Aim to exercise at least 30 minutes each day.

Turn the TV OFF

TV viewing is the leading behavioral predictor of obesity. The risk of obesity increases 25% for every 2 hours viewed daily.

Keep a Log

Keep track of everything you eat and drink. Include all portion sizes.

Skip Sugary Drinks

Replace with water. Soda, fruit and sports drinks offer zero nutritional value.

Eat Moderately

Control food portions. Be constantly aware of your eating habits throughout the day.

Sleep Right

Get an average of 7 hours of sleep each night. Lack of sleep increases cravings for sweets.

Slow and Steady

Be patient. Plan goals to work toward. Face the benefits and challenges that come with losing weight.

Make Realistic Goals

Initial goal should be 5-10% of your current weight. Breaking weight loss into several stages will make it much more likely for you to reach your goal.

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Hindi naman talaga mahirap mag maintain ng healthy weight kung may realistic goals tayo at kung mayroon tayong disiplina sa sarili. Kaya naman ‘di ba? Kaya! Let’s do this! 😉

(Photo and info from Google Images, Prevent Cancer Foundation. For more information, visit preventcancer.org)

Ang Tatlong Utos ng Fat Loss

Alam nyo ba’ng hindi lang ang Diyos ang may utos kundi ang pagpapapayat din?! Opo, tama ang inyong nababasa dahil sa blog natin ngayon, tutuklasin natin ang tatlong utos ng pagbabawas ng taba. Ready na ba kayo? Halika at alamin na natin! 👍👇

Drink GREEN TEA

Green tea extract is rich in antioxidants and acts as a metabolism booster as well as fat burner. Polyphenol, a nutrient present in green tea helps rev the fat burning process.

Keep Moving.

Yes, Vaporizing calories via running, biking, swimming, anything that gets your heart rate up wins over resistance training comes to getting rid of the visceral fat.

Break Up Your MEALS

Change your food habit. If you are looking to get rid of that stubborn belly fat, take small meal portions 5-6 times a day. This way the calories get distributed and you lose weight faster.

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Ang mga ito ay ilan lamang sa mga paraan na nakatutulong upang maging successful ang ating pagpapapayat. Wala namang mawawala kung atin itong susundin. 😉

(Photo and info from Google Images)

Mga Pagkaing Nakakapag Burn ng Fats, Alamin!

Give your metabolism a boost with fat-burning (thermogenic) foods! While working out will help you burn fat, consuming these delicious fruits, vegetables, liquids and spices will also enhance your weight loss efforts! Try these 15 fat-burning foods and burn off that belly fat faster!

CHILI PEPPERS

GARLIC

GINGER

PARSLEY

BERRIES

MUSTARD

BRUSSEL SPROUTS

LEMONS

CAULIFLOWER AND BROCCOLI

GREEN TEA

VINEGAR

CABBAGE

CINNAMON

APPLE CIDER VINEGAR

WATER

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You can find these thermogenic foods at most supermarkets. You probably even have a few of these foods in your kitchen right now! Take advantage of these fat-burning foods and increase your weight loss results!

(Photo and info from Google Images, TLS Weight Loss Solution)

Let’s Cut That Weight!

Narito ang ilang mga paraan ng ligtas na pagbabawas ng timbang 👍👇

Effective Strategies for Cutting Weight Safely

This requires a wrestler to initiate the process at their target weight, and then utilize normal training and weight fluctuation patterns that occur naturally.

1. Proper Hydration Status

Baseline Hydration: 1/2 your weight in pounds of body weight in fluid ounces

Checking Hydration: You want light colored urine in large amounts frequently each day.

Superhydration: Increase fluids by 200%. 150 oz. water + 150% of weight in ounces

2. Fueling the Right Way

The less a food weighs, the lower the impact it has on the scale at weigh ins.

Therefore energy density is desired rather than nutrient density (which is normally priority in regular training).

What to Avoid:

High fiber fruits and vegetables

High carbohydrate starches and grains

Foods that are high in sodium

Best Options:

High protein foods are energy dense.

Healthy fats are energy dense.

By shifting to energy dense foods, 1-2% of body weight can be effortlessly be eliminated. Increase energy dense foods greatly 24-hours before a weight in.

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Kung gusto mo talagang mabawasan ang iyong timbang, kaibigan, try mo na ang mga strategies na ito. Safe na, effective pa. Wala namang masama kung susubukan, ‘di ba?

(Photo and info from Google Images)

Late Night Snacking, Nakatutulong Daw sa Pagbabawas ng Timbang?

Sino’ng nagsabi na nakakataba ang late night snacking?

Bes, hindi lahat ng late night snacks ay nakakataba.

Ano?! Paano?! Bakit?!

‘Yan ang aalamin natin ngayon!

Tara! 👇

TIP:

Stick to 100-200 calories for your bedtime snack

001. Why to Eat Before Bed?

· To alleviate hunger

· To sleep better

· To build muscle

· To power early morning activities

002. When NOT to eat before bed?

· The hunger isn’t physical

· Heartburn hurts

· No access to healthy options

003. Best Foods to Eat Before Bed

· Non-fat milk

· Turkey sandwich

· Cherries

· Plain Greek yogurt with fruit

· Banana

· Protein shake

· Whole-grain toast with peanut butter

· Sweet potato with cinnamon

· Plain oatmeal with walnuts

· Air-popped popcorn

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May magagandang epekto rin ang pagkain bago matulog.

Hindi sa lahat ng oras masama ang late night snacking.

Pero depende pa rin sa dami at kung anong uri ng pagkain iyon.

Piliin lamang ang mga late night snacks na hindi nakakataba at nakatutulong pa sa pagbabawas ng weight.

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

KAININ ANG GUSTO MO NANG HINDI TUMATABA!

Ikaw ba ay nagi-guilty sa pagkain mo sa fast food kanina?

Lalo ka bang na-conscious sa weight at figure mo dahil doon? ‘

Wag nang mag-alala! Dahil sa bawat pagkain mo, may katapat na workout para d’yan.

Kung ano’ng mga workout ito, magdedepende sa kung anong kinain mo. At ‘yan ang malalaman natin sa blog post na ito ngayon.

So let’s check it out! 👇

WORKING OFF WHAT YOU EAT

1. SPAGHETTI AND MEATBALLS WITH CHEESE

520 calories per serving

**8 calories per minute

A 150-lb person on an elliptical machine burns about 8 calories per minute.

It would take that person about 65 minutes to burn those 520 calories

2. HAMBURGER

**7 calories per minute

512 calories in meat, bun, condiments, and vegetables

A 150-lb person on a stair climber burns about 7 calories per minute.

It would take that person about 73 minutes to burn those 512 calories.

3. CHEESE PIZZA

280 calories for 1 slice of a 14-inch pie

**106 calories per mile at 5 mph

A 150-lb person running on a treadmill at 5 mph burns about 106 calories per mile.

It would take that person about 2.64 miles or 32 minutes to burn those 280 calories.

4. GRILLED CHICKEN CAESAR SALAD

264 calories per serving

**100 calories every 30 minutes

A 150-lb person lifting weights burns about 100 calories every 30 minutes.

It would take that person about 80 minutes to burn those 264 calories.

5. TERIYAKI SALMON

170 calories per fillet

**9 calories per minute at 13-13.9 mph

A 150-lb person on a stationary bike riding between 12 and 13.9 mph burns 9 calories per minute.

It would take that person about 19 minutes to burn those 170 calories.

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No need to feel guilty and worried, bes, lalo na kung kaya mo namang i-burn ang mga calories ng mga nakain mo sa pamamagitan ng pag-exercise at pag-workout.

So let’s just eat peacefully and work it off after! 💪💪💪

15 Weight Loss Tips Na Nasubukan at Napatunayan Na, Alamin!

Sa blog na ito ngayon, ang ibibigay naming tips ay hindi lang basta-basta.

Ito ay tried and tested na at evidence-based pa.

Kaya sa’n ka pa? Tara na at alamin na natin kung anu-ano ang mga tips na ito!

15 EVIDENCE-BASED WEIGHT LOSS TIPS THAT ACTUALLY WORK

1. Eat sufficient protein at every meal.

2. Stop drinking liquid calories.

3. Aim for 7 hours sleep or more each night.

4. Lift heavy weights.

5. If you must snack, eat high protein snacks.

6. Swap refined carbs for vegetables.

7. Stay active and walk when you can.

8. Cut out sugars and flours.

9. Stop drinking beer.

10. Only eat when you’re hungry.

11. Primarily eat whole foods.

12. Weight loss is a journey; don’t starve yourself.

13. Find the right way of eating for you.

14. Eat less isolated fats and oils.

15. Take up a sport or activity.

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Ano pa’ng hinihintay mo, kaibigan? Ngayon na ang pagkakataon upang masubukan at mapatunayan mo ang mga tips na ito and see the results for yourself! ‘Ika nga nila, “To see is to believe.” So good luck! 😉

(Photo and info from Google Images, Nutrition Advance)