How to Lose Weight – Don't Lose Hope
Tips – Paano Ba Pumayat
Siguro halos lahat sa atin nasubukan na ang iba’t ibang paraan ng pagbabawas ng timbang pero hindi naman lahat ay tumatalab o nagkakaroon ng magandang resulta.
Kaya naman sa blog na ito, malalaman natin ang mga paraan ng pagpapapayat na base mismo sa siyensya!
Baka nandito na ang sagot sa ating kagustuhang pumayat. Halika na at atin nang alamin ang mga ito! 👇
Continue reading “10 Science-Based Weight Loss Tips, Revealed!”
Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !
FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.
WHICH TO EAT:
SATURATED
FOR HOT USES
Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL
Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD
UNSATURATED
FOR COLD USES
NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.
Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)
WHICH TO DITCH:
SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.
UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL
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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍
(Photo and info from Google Images, DRJOCKERS.COM)
Paano nga ba mag lose ng weight nang hindi nagbibilang ng calories?
Posible nga ba ‘yun? Oo naman at ‘yan ang ating bibigyang linaw sa blog post na ito!
You can reverse inflammation by eating nutritious whole foods and reducing or eliminating processed and packaged foods.
To even out your blood sugar and maintain a healthy weight, eat plenty of nutritious proteins, fats, and fiber-rich vegetables, and reduce your intake of sugar and refined grains.
To heal an inflamed gut and build a welcoming home for health-supporting microbes, start by targeting bad bacteria.
Mood is one of the first places nutrient deficiency shows up.
Counter cortisol by activating your body’s relaxation response, also called the “rest and digest” response. Start by getting plenty of sleep.
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Kung tatanungin ng kanilang paraan sa pagpapapayat ang mga taong nagda-diet o mga taong gustong pumayat, malamang na kasama sa isasagot nila ay ang pagbabantay sa calories na kinakain nila.
Pero pwede naman pala na magpapayat nang hindi nagbibilang ng calories. At yan ang tinalakay natin ngayon dito. Ano ang masasabi mo, mumshie? Kaya naman ‘di ba? 😉
(Photo and info from Google Images, positive healthwellness – https://experiencelife.com/article/5-tips-for-losing-weight-without-calorie-counting/)
Ito ‘yung mga fats na good and healthy at kailangan natin to be fit and healthy.
Hindi lahat ng fats ay masama or bad sa kalusugan diba? Marami na tayong tips na na i-share tungkol dyan.
Eto ang ibat ibang uri ng fats:
Unsaturated
Mono saturated
Polysaturated and Omega-3 Fatty
Acids
Trans fat and (some) saturated fat
AKA processed foods which raises
LDL cholesterol and lowers good HDL cholesterol
-Helps absorb nutrients like Vit A, D, E, K
-Long lasting fuel source for metabolism
-Keeps you fuller longer aka more satiated
-Improved Cognitive functioning, our brains are literally fat (lipids)
-Reduced side effects of ADD and ADHD
-Balanced hormone production
-Healthier organs and tissues (eye health)
-Improved body composition
1. Avocado
2. Organic and Grass Fed Butter/Ghee
3. Extra Virgin Unrefined Coconut Oil and Extra Virgin Olive Oils
4. Fish like salmon, sardines, and anything wild caught
5. Nuts like walnuts, cashews, and macademia
6. Grass fed beef from trusted farmers
5. Seeds – like chia, pumpkin, flax and sunflower
6. Eggs with the yolk
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Ngayon alam na natin na may good and healthy fats pala, let’s all be smart sa pagpili ng kakainin.
Tiyakin na ito ay naglalaman ng good and healthy fats at hindi bad and unhealthy fats. 👍😉
(Photo and info from Google Images, www.fromflabtofabfitness.com)
Gusto mo rin bang malaman kung pwede ngang pumayat nang hindi nagwo-workout? Kami rin!
At sasagutin yan ng blog post na ito. Let’s see, mga besh! 😉
Hindi lahat ng fats, masama. May mga good fats pa rin na nakatutulong upang tayo’y pumayat at maging fit and healthy.
At ‘yan ang tatalakayin natin ngayon sa blog post na ito.
Replace saturated fats with unsaturated fats as part of a healthy eating pattern.
Unsaturated fats can help lower bad cholesterol and triglyceride levels, and they provide essential nutrients your bocy needs. Here are four easy and delicious ways to get more of the good fats.
Eat fish at least twice a week. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.
Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.
Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.
Use cooking and dressing oils that are lower in
saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.
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So, be wise and smart, mumsh. Hanapin lang ang mga pagkain na may good fats kung gusto mong maging mas fit at mas healthy. Yes to good fats! 🤘👍😍
(Photo and info from Google Images, American Heart Association – Healthy for Good, heart.org/healthyforgood)
Ano nga ba ang mga dahilan kung bakit tayo dapat magpapayat? Tara, alamin natin dito ang iba’t ibang rason kung bakit tayo dapat magbawas ng timbang.
To Boost Energy
Shedding extra weight and breaking a sweat both decrease fatigue.
To Get Clearer Skin
Mas gumaganda ang nagiging mas clear ang skin kung tayo ay healthy, meaning less fat and fit
To Feel Happier
Obesity increases the risk of depression, and regular exercise reduces it! Kung tayo ay mas fit at mas payat, mas masaya tayo at mas maganda ang outlook sa buhay
To Boost Immunity
Extra body fat stresses the immune system. Good diet & exercise help it!
Being fat is almost equal to not being healthy. If you are fit, you have strong immunity.
To Breathe Easier
More oxygen efficiency means less huffing & puffing!
To SWEAT less
There is less fat to burn. Mas madalang ka na pawisan ng todo. Mas hindi ka na mapapagod sa mga physical na gawain dahil ikaw ay mas fit and healthy
To Save Money
Eating healthy, exercising and losing weight saves money in the long-run.
To Protect Your Heart
Losing weight helps reduce the risk of cardiovascular disease, hypertension and metabolic syndrome.
To Sharpen Your Mind
Exercise boosts cognition & obesity is associated with higher rates of dementia.
To Improve Your Sex Life
Losing weight has been shown to improve both sex drive and sexual satisfaction.
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Ikaw, bakit gusto mong pumayat, kaibigan? Share mo na sa amin yan! 😊
(Photo and info from Google Images, Phentermine.com)
Ikaw ba ‘yung taong sa sobrang pagkabusy ay wala ng panahong makatulog nang maayos?
Ikaw ba’y laging puyat o kung hindi naman ay hindi nakakakumpleto ng tulog? Naku, lagot ka kaibigan!
Ayon sa pagsasaliksik, ang kakulangan sa tulog ay nakakapagpataba raw diumano. Gaano nga ba ito katotoo? Sasagutin ‘yan ng blog post na ito!
😉👇
If you sleep less, you eat more and you don’t know when to stop.
–>Less than 6 hours of sleep makes your hunger hormones go all cattywampus
more, and you – hunger signals rise, fullness signals turn off.
Going to sleep later gives you extra time to nosh in a half-conscious zombie state…on junk food.
–>Going to bed earlier gives you less time to snack at night.
Sleep loss is stressful. Stress hormone (cortisol) rises, causing you to eat more and store more fat.
–>Going to bed later slows your metabolism.
Loss of deep (slow wave) sleep deprives your muscles of restorative energy – so your resting metabolism drops and you burn fewer calories..so
sleep!
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Ito na yata ang pinakamasarap at pinakamadaling paraan ng pagpapapayat pero marami pa rin ang hindi nakagagawa nito nang maayos.
Kaya kaibigan, kung gusto mong pumayat at maging fit, tulog tulog din! Kung ayaw mong tumaba at lumaki, tulog tulog din!
Halika at tayo’y matulog! 😴👍
(Photo and info from Google Images)
Weight loss daily tips ba ‘kamo, bessy? Sakto! ‘Yan ang tatalakayin natin ngayon sa blog post na ito! Basa! 👇
WEIGHT LOSS DAILY TIPS
Lose Weight! – Tips for Today!
1. Avoid fad diets, especially those that have unrealistic promise. If you do your research through the web, you would come across lots of fad diets with unrealistic promises.
These diets can make you go through very restrictive methods in losing weight.
At the start, they may help you achieve your goals but since they are too restrictive, most of them cannot guarantee long term results.
2. Motivate yourself – Without the right motivation, you may not be able to reach your weight loss goals.
Thus, it is best if you come up with ways to get motivated. One of the ways to do is to imagine yourself when you have already lost weight.
Aside from that, you can also list down the advantages that you can enjoy with it.
3. Make losing weight a competition – Losing weight can become more effective and fun if you make it a competition.
Thus, it is best if you can convince someone to do it together with you.
You can have your friend or your spouse as your competitor when it comes to this.
After some time, check which of you is able to lose more pounds, and set a certain prize for it.
4. Take a picture of yourself prior to taking the initial steps in losing weight – One of the best ways to monitor your progress is to take a picture of yourself just before you start.
By doing this, you can compare it with a new image after weeks of doing certain things which can help you lose weight.
Thus, it is also best if you take pictures each time you lose a certain amount of weight.
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Ito ay ilan lamang sa mga weight loss tips na pwede nating subukang gawin pero isipin na nakadepende pa rin sa atin kung anong paraan ng pagpapapayat ang babagay sa ating lifestyle at magbibigay sa atin ng mga positibo at epektibong resulta.
(Image and info from Google Images, Adonis Fitness www.AdonisFitness.co.uk)
Ating alamin sa blog na ito ang ilan sa mga fitness myths ng mga kababaihan at kung may katotohanan nga ba ang mga iyon.
Para maging mas-safe ang inyong pag eexercise at mas maganda ang resulta, dapat malaman mo itong mga ito.
For a safer workout with awesome results, forget everything you think you know about exercise and read on to get your fitness facts straight.
You can target your fat burn.
You shouldn’t work out on an empty stomach.
You should stretch before you work out.
Lifting heavy weights can bulk you up.
Little discomfort is okay, but if you feel a sharp pain anywhere, stop what you’re doing and consult a doctor.
Avoid workout when you are sick.
You shouldn’t work out every day.
Running on a treadmill is as effective as running outside.
Crunches are the best moves for your core.
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Sana ay nakatulong ang mga impormasyong narito upang maging mas maayos ang iyong pananaw tungkol sa pagiging fit and healthy.
Sana rin ay iyong ipagpatuloy kung anuman ang iyong nasimulan at ang iyong pagtupad sa iyong “fitness goals.” 😉
(Photo and info from Google Images, I.L.M.B. Fitness)
