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Boost your metabolism and burn fat and lose weight more effectively! 💪🍽🥛😴

Are you eating a healthy, balanced diet and exercising regularly but still finding it hard to shift the fat?

Boosting your body’s metabolism can help you burn fat more effectively. Here are 5 ways that can help…

Continue reading “5 SUPERB WAYS TO BOOST YOUR METABOLISM”

Gusto mo bang ma-achieve ang #fitbodygoals mo bago matapos ang taong ito? Aba’y try mo na ang fat-burning foods na ito and see the results for yourself! Magiging fit and sexy ka na, healthy ka pa! Yes to this! 👍😍❤️

1. APPLE CIDER VINEGAR

This pantry staple can actually help you lose weight by reducing sugar cravings. Ingesting apple cider vinegar before a meal can also help you feel fuller with less food.

2. BONE BROTH

Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat.

3. CAYENNE PEPPER

Cayenne pepper increases your body’s ability to burn fat for energy and increases your body’s metabolism, helping you burn fat faster and more easily.

4. CHIA SEEDS

Not only does consuming chia seeds increase energy, but because it absorbs so much of its own weight in water, it helps slow your body’s digestion.

5. CHICKEN

If you’re trying to lose weight, chicken can be a powerful fat-burning food. This powerful nutrient helps keep our bodies energized, our muscles looking sculpted, and our bellies feeling satiated.

6. COCONUT OIL

Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly.

7. CRUCIFEROUS VEGETABLES

Cruciferous veggies, like kale, cauliflower, and Brussels sprouts, are super powerful fat-burning foods.

8. GHEE

Ghee is a surprising fat-burning food. Thanks to the medium-chain fatty acids it contains it can actually help your body burn other fats.

9. GRAPEFRUIT

Grapefruits are just as delicious and, luckily for us, is a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and drop those pounds.

10. GRASS-FED BEEF

Skipping the lower quality versions and splurging on quality beef means you’ll be nourishing your body, helping to encourage weight loss. You’ll be reducing bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef.

11. GREEN LEAFY VEGETABLES

Leafy greens like spinach, collard greens, and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories after a workout.

12. MATCHA GREEN TEA

Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels.

13. KEFIR

Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections.

14. ROOIBOS TEA

While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become a fat-burning food.

15. WHEY PROTEIN

Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.

***

Sana’y makatulong ang mga ito sa pag-achieve mo ng iyong #fitnessgoals bago matapos ang taong 2018. Hindi pa huli ang lahat. Go lang ng go! Hangad naming makamit mo ito, bes! Fighting!

(Photo and info from Google Images; Dr. Axe FOOD IS MEDICINE)

Fat loss ba ‘kamo, mumshie? Eto! 👇😉 #fatlosshierarchy #fatlossgoals #fitnessjourney

1. Adherence

The single most important part about any diet is adherence. Not having sustainability in your diet is the downfall of many dieters. Your life shouldn’t revolve around your diet. Your diet should fit into your life.

2. Total Caloric Balance

Being in a caloric surplus will cause you to gain weight. Being in a caloric deficit will cause you to lose weight. There are no magic diets. No magic foods. It all comes down to calories in vs. calories out.

3. Non-Exercise Activity (NEAT)

NEAT is all movement that’s non-exercise related. Tapping your foot, fidgeting, standing in line, strenuous job (e.g. construction), etc. All these small movements add up to be significant.

4. Exercise Activity

Exercise activity is the area that we try to control the most, but it only accounts for 15-30% of our daily energy expenditure. It’s also the most time consuming aspect.

5. Sleep

People who sleep 8.5 hours per night vs. 5.5 hours per night use approximately 400 calories more! That means you could eat 2,800 more calories per week when dieting vs. someone who wasn’t sleeping enough.

***

Magiging epektibo ang mga ito kung sasamahan natin ito ng tiyaga at disiplina. G ka na ba, mumshie? G na G na!!! #roadtoahealthierfitterandsexieryou

(Photo and info from Google Images; Macros Inc. Fitness & Nutrition; Full article/sources: https://goo.gl/NxKdVT)

Narito pa ang ibang diet myths na nagiging hadlang sa iyong #weightlossgoals Besh, research research din. Wag agad maniwala sa mga sabi-sabi, okay? Sige ka, ikaw rin. Baka sa halip na pumayat ka eh lalo kang mag-gain ng weight 😉 #dietfactslangdapat

Myth 1: Exercise = Weight Loss

Calorie burn of most exercises is insignificant. Not enough to offset normal diet.

Hard workouts boost appetites. May lead to weight gain without dietary changes.

Fitness industry and obesity increased at the same time in the U.S.

Myth 2: Fat Makes You Fat

SUGAR is the real dietary disaster.

Sugar = Insulin spikes

Insulin spikes = Cravings, weight gain

Myth 3: You’re Overweight Because You Overeat

You’re eating the wrong foods. Eating carbs inflames your hunger. Protein and healthy fats keep you satisfied.

Eating the right food is more important than limiting portions.

DESPERATE TO DROP THE WEIGHT? YOUR NEW PLAN FOR SUCCESS

1. Get Help

• Weight loss centers give expert advice.

• Support system helps conquer weak willpower days.

2. Have A Plan

• Diet plans make weight loss simple

• hCG diet is a reliable, fast option.

3. Mark Your Milestones

• Seeing scale move is a big motivation.

• Reward yourself for hitting small goals. Avoid food rewards.

4. Eat Well

• Deprivation won’t work

• Eat healthy, satisfying foods

5. Relax

• Good days and bad days are both normal.

• Suffer a slip-up? Don’t self-blame—just get back on plan!

***

Oh besh, alam na this. Tandaan ang kasabihang, “Marami ang namamatay sa maling akala.” Always do a research, wag puro tsismis. Iba na ang may alam. 😉

(Photo and info from Google Images; Provided by www.anewmeblog.com)

These are facts and numerical facts. Hope you get motivated and inspired to lose that weight and be healthy.

Read the transcription below after the video:

[00:00:00.250] – Speaker 3
Okay.

[00:00:00.450] – Speaker 1
So imagine one pound of your own fatty flesh.

[00:00:05.570] – Speaker 2
So if you burn that amount of flesh, that sounds kind of weird, but if you were to convert that into energy, you would get about 3500 calories, which is quite a lot of energy.

[00:00:14.900] – Speaker 1
Be talking with Dr. Carson Chow, an MIT trained physicist and mathematician, and he’s explaining to me why we should care how much energy fat has in order for you to live and function.

[00:00:26.160] – Speaker 2
You need to burn energy to keep your heart feeding all your organs going and also to move around.

[00:00:31.460] – Speaker 1
But energy doesn’t come for free. So if you’re not consuming enough calories, you’re going to burn that energy with your own fat. And so a lot of diet books like to teach people this rule. But the problem is it’s wrong. And here’s why.

[00:00:45.900] – Speaker 2
Let’s say I eat 500 calories less a day. So after one week it would be 3500 calories and I would lose a pound. Right? Because I’d have to burn.

[00:00:53.630]
Yes.

[00:00:53.820] – Speaker 1
And if I stayed on this diet for a year, I would burn through £52.

[00:00:58.200] – Speaker 2
Be great if you keep taking this thing well, after two years, I’d lose 104. And after ten years, I’d lose £500. So obviously at some point this rule is going to break down. It will actually break down before you get to a year.

[00:01:11.530] – Speaker 1
So to understand the real math behind losing weight, Doctor Chow wanted me to imagine a leaky bucket.

[00:01:19.010] – Speaker 2
You have some water in the bucket and that’s the amount of body fat or tissue in your body.

[00:01:24.120] – Speaker 1
And the leak represents the rate at which you’re burning energy.

[00:01:27.320] – Speaker 2
In reality, what you’re doing is you’re adding water at the top. That’s like eating food. And when you’re in steady state, the amount of water you add at the top exactly balances the amount of water you lose at the bottom. If you’re pouring in more water than it’s leaking, then you’re going to gain weight.

[00:01:41.280] – Speaker 1
Now, if you think about the physics of a leaky bucket, the more water that you pour into the bucket, the faster it’s going to leak.

[00:01:49.020] – Speaker 2
So your leak rate scales with how big you are. And this is a well known fact that the larger you are, the more energy you burn, you’re going to burn more energy because it takes more energy just to move a larger mass. You have more tissue. And just to keep that tissue going, it takes more energy.

[00:02:05.820] – Speaker 1
Congratulations. You have a new steady state. But let’s say you don’t want to stay this large person that you’ve become. Well, the opposite is true as well. You could pour in a lot less water than you’re leaking.

[00:02:16.520] – Speaker 2
But as you start to lose weight, you start to get smaller and you burn less energy. You start to metabolically adapt to your new diet.

[00:02:24.930] – Speaker 1
And so you’re never going to lose weight at one constant rate. It’s always going to curve from one steady state down to another.

[00:02:33.540] – Speaker 2
Which means when you go on a diet, the 3500 calorie rule is the wrong rule.

[00:02:38.280] – Speaker 1
There’s a new rule. Wait for it.

[00:02:40.560] – Speaker 2
The new rule is for every ten calories, you eat less, you will lose a pound, but it will take you about three years or more to see the full effect of your diet, which is still pretty good. All you have to do is eat 100 calories less. You lose £10. It’s like a can of Coke. So you should expect the diet to be extremely slow, right?

[00:03:01.200] – Speaker 1
But nobody wants a slow diet. We all want to lose £20 for this summer. What’s wrong with just focusing on losing weight rapidly?

[00:03:09.900] – Speaker 2
The problem is once they’re down at that new weight, they have to be vigilant for the rest of their life. Because losing weight is slow. Gaining weight is also slow, but it slowly creep up. And then two, three years later, bang, it hits them. They’re back to where they were.

[00:03:22.930] – Speaker 1
So the mathematically approved rule for weight loss for every ten calories. I don’t eat a day. I’ll eventually lose one full pound, which means changing your steady state is a marathon and not a sprint.

[00:03:38.030] – Speaker 3
Hey, guys, this is Todd. Thanks so much for watching. If you want to have lifechanging epiphanies like this one delivered automatically every single week, make sure you subscribe also through Facebook, Twitter, and Google. We ask you, what would you advise people who are trying to take the slow path to losing weight? And here’s what some of you said. If you have any additional thoughts or comments, make sure you to leave them in the comments section below and make sure you join us next week. We’re going to talk about the differences between white bread and sugar.

[00:04:25.440] – Speaker 3
Or are there actually any differences? We’ll find out. See you next week.

Mga bessy! Ito ang mga pagkaing nakatutulong na sa paglo-lose natin ng weight, nakatutulong pa sa pagpapalusog ng ating mga puso. 👙❤️ Double benefits talaga! 😍👏

Apples

Heart health benefits:

High in antioxidants, which help prevent bad cholesterol.

– High in soluble fiber, which helps the body eliminate cholesterol.

Weight loss benefits:

– High in fiber, low in calories

– Helps curb those mid-day cravings.

Avocado

Heart health benefits:

– High in monounsaturated fats (or healthy fats).

Antioxidants and potassium can reduce blood pressure.

Weight loss benefits:

Monounsaturated fats will keep you from feeling hungry.

Blueberries

Heart health benefits:

Antioxidants have been shown to reduce blood pressure.

Weight loss benefits:

– High in fiber and low in calories

– Can help stop cravings during the day.

4. Bananas

Heart health benefits:

– Super high in potassium that helps lower blood pressure.

Weight loss benefits:

– Helps boost metabolism and burn calories.

5. Citrus Fruits

Heart health benefits:

Flavonoids can lower your risk of stroke.

Vitamin C is connected with a lower risk of heart disease.

Weight loss benefits:

– Grapefruits lower insulin which means less fat is stored in your body.

– Grapefruits also help you eat less throughout the day.

6. Green Veggies

Heart health benefits:

– Broccoli, spinach, and kale are high in carotenoids, fiber, vitamins and minerals.

Weight loss benefits:

– Broccoli has a lot of fiber without all of the calories.

Legumes

Heart health benefits:

– Beans, lentils, and peas are high in protein.

– Can help control blood sugar.

Weight loss benefits:

– Provides protein that will keep you full longer.

– Doesn’t have saturated fats like red meat.

8. Nuts

Heart health benefits:

– Almonds, walnuts, pistachios, peanuts, and macadamia nuts all help lower cholesterol.

– Macadamias contain omega-3 fatty acids.

Weight loss benefits:

– Almonds help you stay full during the day.

9. Oatmeal

Heart health benefits:

– Excellent source of soluble fiber, which attaches itself to cholesterol.

Weight loss benefits:

– The fiber will keep you from wanting to snack.

10. Potatoes

Heart health benefits:

– High in potassium and fiber, which can help lower blood pressure.

Weight loss benefits:

– Super filling

– Low calorie and no fat, sodium, or cholesterol.

11. Salmon

Heart health benefits:

– Contains omega-3 fatty acids.

Weight loss benefits:

– Helps you feel full without any extra fats.

***

Wag maliitin ang kayang gawin ng mga pagkaing ito sa ating kalusugan. Pero laging tandaan na ang lahat ng sobra ay masama kaya dahan-dahan din, bessy ha? Moderation is the key!

(Photo and info from Google Images; UnityPoint Health Des Moines, UnityPoint.Org/DesMoines/PainAndGain)

Fat loss ba ‘kamo? ‘Eto mga tips para maging epektibo ang pagtanggal ng taba sa iyong sistema! 👍😊 #dontlosefat #getridofthatfat #fatlossjourney

Diet at an Appropriate Rate

Most people try to lose as much body weight as quickly as possible. However, this may not be the most effective approach to maintaining muscle mass while dieting.

Use a Flexible Approach

Many individuals significantly restrict food choices or follow a set meal plan while dieting. While this may work in the short term, it is not sustainable long term.

Eat Adequate Protein

Protein is important for muscle recovery. It can also help you feel full while dieting. Protein needs may be increased in someone who is dieting, training hard, and very lean.

Don’t Eliminate Carbohydrates or Fat

It is common for most people to significantly restrict or even eliminate fat and or carbs while attempting to lose weight. However, removal of carbohydrates can decrease performance during a workout which may lead to increased muscle loss while dieting.

Keep Food As High As Possible While Still Making Progress

Dieting results in a number of physiologic changes, including metabolic adaptation to the reduced caloric intake and caloric deficit. This leads to plateaus in weight loss along the way.

Don’t Stress Over the Small Details

Most people sweat over a lot of small details trying to lose fat. However, many of these small details aren’t worth worrying about.

Supplements Will Not Make Up For a Poor Diet

We’re not telling you supplements are worthless. But taking an excessive amount of supplements won’t make up for inconsistent nutrition and training habits.

***

Magiging epektibo lamang ang mga tips na ito kung sasabayan natin ng tiyaga, self-control, at self-discipline. Kaya natin yan! Para sa pagkawala ng fats sa ating katawan! Fighting! 👍👊

(Photo and info from Google Images; positive healthwellness https://www.fitnessrxformen.com/nutrition/tips/7-nutrition-tips-for-effective-fat-loss)

Late ka na ba sa trabaho, beshie?

Siguradong tatakbo ka na naman para hindi mahuli. Pero wag na init ulo, beybeh! Dahil may mga magagandang epekto naman ang pagtakbo sa ating kalusugan at sa paglo-lose natin ng weight!

Kaya habang tumatakbo ka’t hinahabol ang oras, isipin mo na lang ang mga tabang mawawala sa iyong katawan!

Oh ‘di ba? Late ka man at pagod, good vibes pa rin dahil naging healthy ka na, nakapag lose ka pa ng weight! 😉😄👏

BUY Lean n Green slimming coffee while doing these running tips for weight loss, mas mabilis!

EFFECTS OF OBESITY

– Joint Problems
– Stroke
– Cancer
– High Blood Pressure
– Psychosocial Effects
– Metabolic Syndrome
– Heart Disease

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 to invest 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.

***

Next time you think about losing weight, think about running first because that’s the most easiest and the most convenient way to shed weight and fats. So, let’s go! Let’s run for fitness!

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