Hanap mo ba’y garantisadong weight loss plan? Tamang-tama! Dahil ‘yan ang aming ibibigay ngayon kung saan pwede kang mag lose ng 16 pounds sa loob lamang ng 1 buwan. Excited ka na bang malaman ang weight loss plan na ito? Kami rin, kaya simulan na natin!
Breakfast
½ lemon 1 glass water
1 boiled egg
1 tbls 0 fat sour cream
1 slice whole wheat bread
1 glass of 0 fat milk
Snacks
Choose 1 fruit with 2 glasses of water (orange, apple, or banana)
Lunch: 400 ml water 30 min before lunch
400 ml water
Vegetable salad OR Soup
Grilled chicken OR Grilled Meat
Snacks
Choose 1 Fruit with 2 Glasses of Water (pineapple, orange, banana, or kiwi)
Dinner: Eat last meal at 6 pm
400 ml water
1 boiled egg
2 slices whole wheat bread
1 tbls 0 fat sour cream
1 slice 0 fat white cheese
And that’s it! Happy losing pounds and weight, beshies! 😉
Lose 10 pounds in just 7 days. Yes, tama po ang nababasa n’yo, mga kaibigan. Maaari kayong makapag lose ng 10 pounds o mahigit pa sa loob lamang ng 1 linggo kung susundin n’yo ang diet meal plan na ito. Hindi lang ‘yan, maaari pang ma-achieve ang flat belly goals nyo rito. Ready na po ba kayong malaman kung anong diet meal plan ito? Halina’t simulan na natin!
Days 1 & 2
Breakfast – Four egg omelet with asparagus or broccoli and low-fat cheese, coffee or green tea.
Snack – Cherries and plain non-fat yogurt OR your favorite protein shake.
Lunch – Grilled chicken breast, lettuce and low-fat dressing with your choice of peas, green beans asparagus, carrots or steamed broccoli.
Snack -Apple or banana with one tablespoon of natural peanut butter OR your favorite protein shake and a handful of almonds.
Dinner – Your choice of grilled chicken, beef or turkey with half a cup of steamed asparagus or broccoli and a lettuce salad with lemon juice, balsamic vinegar or a fat-free dressing.
Snack – Half a cup of cottage cheese with cherries or mixed berries.
Days 3 to 7
Breakfast – Two apples and a tablespoon or natural peanut butter along with your favorite protein shake OR a four egg omelet with minced asparagus and one slice of whole wheat toast. One cup of green tea or coffee.
Snack – Handful of almonds OR non-fat yogurt with a handful of cherries or mixed berries.
Lunch – Your choice of turkey, grilled chicken or tuna with a cup of brown rice and a small baked sweet potato or slice of whole-wheat bread. Add one cup of steamed broccoli and a lettuce salad with lemon juice, balsamic vinegar or a non-fat dressing.
Snack – An apple with one tablespoon of natural peanut butter OR two cups of cherries OR a handful of almonds.
Dinner – Fish, tuna, salmon, turkey, beef or chicken breast with your favorite mixed vegetables and one cup of brown rice. Add your favorite low-fat dressings.
Snack – Half a cup of cottage cheese or yogurt with half a cup of your favorite mixed berries.
That’s it! Magiging healthy ka na, papayat ka pa. Achieve na achieve pa ang #sexybellygoals! Kayang kaya ‘di ba? Kayang kaya! Fighting! 🙂
Nagbabawas ka ba ng timbang, bes? Nagpapapayat? Nagda-diet? Pero walang list ng mga pwede at hindi pwedeng kainin? Aba’y hindi ‘yan pwede, bes. Dapat prepared ka at alam mo ang mga pagkaing dapat at hindi mo dapat kainin para mas ma-achieve ang pak na pak na results na inaasam mo. Kaya heto, kami na ang nag-prepare ng food lists na ‘yan para sa’yo dahil love ka namin.
List 1: Foods to eat every day
Dark, leafy greens
Nuts
Carrots
Green tea
Whole grains
Fruit
Whole grains are rich in fiber and will keep you fuller longer. Nuts are a good source of protein, and fruits have antioxidants and resveratrol, known to promote longevity. Carrots are great for eye sight, greens are healthy & low in calories.
List 2: Foods to eat 3 times a week
Yogurt
Cauliflower
Broccoli
Sweet potato
Avocado
Oily fish
Tofu
Sardines are high in protein and omega-3 fatty acids, which are very good for your heart; plus the tiny bones contain calcium. Tofu is a low calorie protein source and has more protein than ground beef! Cauliflower and broccoli are praised for their cancer fighting properties. Yogurt is a great source of calcium.
List 3: Foods to eat once a week
Red meat
White starch
Desserts
Alcohol
Alton Brown’s motto is, “If you’re going to have one drink a week, make it count.” So you should choose a dessert or drink that you really love and savor it. Be smart about your portions!
List 4: Foods to never eat
Soda
Processed meals
Canned soups
“Diet” anything
Artificial sweeteners found in diet drinks have been proved to be addictive so you don’t want to get hooked on diet drinks. They also cause the body to release more insulin, and that will lead you to storing body fat.
Oh ayan bes, alam mo na ang pwede at hindi pwede, ang dapat at hindi dapat ha? Push mo na ‘yan! Good luck! 😉
Friend, naisip mo na ba minsan kung bakit parang walang nangyayari at walang pagbabago sa kabila ng lahat ng effort mo na magpapayat at magpababa ng timbang? Baka isa rito ang mga dahilan:
1. Avoiding Breakfast
It might be. When you take a pass on that first meal of the day, it can work versus you.
2. Eating Too Late
A late-night meal can spell problem for your weight-loss plan.
3. Stress
It’s possible. It can make you grab high-calorie, high-fat foods.
4. Gender
It might make a difference in how you lose weight.
5. Burning Calories and Metabolism
Perhaps. How quick you burn them is based upon your metabolic process.
6. Lack of Sleep
When you do not sleep enough, it can make it harder to lose weight.
7. Genes
Perhaps. Some bodies are merely better at burning fat than others.
8. Thyroid Breaking Down
If it’s underactive, you might have a condition called hypothyroidism.
9. Overall Health Condition
Medical conditions make it harder to lose weight.
10. Medications
Some medicines can likewise deal a blow to your efforts to drop some pounds.
Ayan, kung gusto natin ng best results sa ating #weightlossjourney, kung gusto nating pumayat, maging fit at healthy, iwasan natin ang mga ito and let’s do better! Kaya ‘yan! 😉
Napakaraming paraan ng pagpapapayat at pagbabawas ng timbang at taba. Pero hindi lahat ay madali, achievable, at doable. ‘Yung iba nga raw ay wala namang epekto. Sayang lang ang time at effort.
S’yempre doon tayo sa simple lang pero pak na pak ang resulta, ‘di ba? Kaya naman narito ang 6 fat loss tips na simple lang pero rak!
1. Eat Enough Protein
1 g per 1 pound of lean body weight will do.
2. Keep Track of your Calories
Make sure you’re in a deficit.
3. Quit F*cki*g Worrying About Carbs
Do tip 1 + 2 and you’ll be fine.
4. Lift Weights in Some Form
A basic full body workout 2-4 times a week will do.
5. Stop Comparing Yourself to Others
You’re YOU, you’ll never be them.
6. Go and Unfollow Anyone on Social Media That Posts Half Naked Pics
They just make you feel like s*it.
Ano’ng masasabi n’yo? Doable at achievable ba ang mga tips na ito? Kayang-kaya ‘yan! Aja! 😉
Mga kaibigan, alam n’yo ba kung anu-anong uri at klase ng pagkain ang dapat na iwasan upang mabilis na makapagbawas ng timbang? ‘Yan ang ating aalamin ngayon. So let’s start!
CHOCOLATE
Eating daily can be dangerous.
SYRUP
Fat results in narrowing of blood vessels.
DESSERTS
Contain high amounts of unhealthy fat.
BREADS
Made with white flour.
POPCORN
Leads to bronchiolitis obliterans.
PIE
Contains high amount of sweet and savory ingredients.
POTATO CHIPS
Keep your fat level at 15%.
ICE CREAM
Calorie is too high.
FRIED FOOD
Leads to Strokes and Alzheimer’s.
ALCOHOL
Can slow your metabolism by 73%.
Ayan, iwas iwas muna tayo sa mga pagkaing ito para mabilis tayong makapag-lose ng weight. We can do it! Fighting! 😉
Bes!!! Ang sarap kumain ‘no? Lalo na ngayong lockdown at karamihan ay nasa loob lang ng bahay at walang magawa, lalong nakakatuksong kumain nang kumain. Pero s’yempre ‘pag nag binge eating, asahan na ang pagdagdag ng timbang at alam nating hindi ‘yun maganda sa kalusugan. Mapapaisip ka rin kung paano ngayon magbabawas ng timbang at makakarecover mula sa pagbi-binge eating. Wag kang mag-alala, bes dahil iisa-isahin natin ang mga hakbang kung paano makakabawi mula rito.
STEP ONE
Don’t panic! Take a deep breath. One bad meal or bad day will not make you gain weight. Get your mind back on track & stay focused. Rebuild your willpower and use the slip up as motivation!
STEP TWO
Detox time. Start your day with plenty of water-aim for at least 100 oz. It helps to cut up a whole lemon and squeeze the juice into your water pitcher for more detoxifying benefits. Try to drink one glass per hour while you are awake.
STEP THREE
Load up on fruits & veggies. You will need all the vitamins & minerals that you can get to help banish those nasty calories away. Do not touch any junk! Keep your grams of carbs & sugars as low as possible or the day to prevent sugars from forming and adding to your binge. Think lean meats, veggies, & only natural sugars such as fruits.
STEP FOUR
Move your body! Lots of cardio is key because what you want to do is SWEAT out those toxins from all the sugar/carb/fat overload. Aim for at least 30-45 minutes of running or elliptical to flush your system.
STEP FIVE
Keep up the good work and continue eating clean and working out. Chances are, you will not see a difference on the scale or on your body! Smile & enjoy. Forget the binge. Just strive to do better and take it as a learning experience.
‘Ika nga nila, “Slowly but surely.” ‘Wag mong madaliin, bes. Just keep pushing and you’ll get there soon! Pasasan ba’t makakabawi ka rin! Smile 🙂
Kaibigan, alam mo bang hindi naman ganun kahirap ma-achieve ang “great look and great feeling?” ‘Uy, na-curious s’ya. Halika at alamin natin kung ano-ano ang mga pwedeng kainin to look great and feel great!
Fruits
1. Berries
2. Apples
3. Bananas
4. Oranges
5. Avocados: The blacker, the better
6. Limes & Lemons: Find the heavy ones… They’ll have more juice.
