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Sa tamang dami ng protein, mabu-burn nito ang ating excess fats. Alamin pa rito ang iba pang kayang gawin ng pag-consume ng tamang dami ng protein sa paglo-lose natin ng weight. 😉🍗🧀🥚

#proteinburnsfat #fatburning #fatlossjourney #weightlossgoals #fitnessph #fitandhealthy #tofitterleanerandsexierus

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Protein is essential for sustained weight loss results, but the wrong amount can lead to weight gain and an increase in severe health risks.

Calculating your Protein Intake (for moderately active men and women)

For weight maintenance:

Weight (kg) x 1.2 = Protein (g)

Target Macronutrient Profile: 35-55% carb, 25-40% protein, 25-40% fat

To assist weight loss:

Weight (kg) x 2.4 = Protein (g)

Target Macronutrient Profile: 35-50% protein, 25-45% carb, 20-35% fat

Why you need the right amount?

Not Enough: 6% or less of daily calorie intake

– Muscle loss

– Low metabolic rate

– Increased body fat %

Just Right:

– Burn fat: Increase metabolic rate by 30% for up to 12 hours (equivalent to a 3 mile run)

– Increased satiation levels: suppressed appetite

– Avoid muscle loss while losing weight

Too Much: Greater than 30-35% of daily calorie intake

– Protein oxidizes and converts to fat

– Nutritional deficiencies

– Increased risk of cancer, kidney disease, and heart disease

Science Talks: How Protein Keeps You Trim?

Increase Fat Loss and Preserve Lean Muscle Mass – Fuel your fat-burning engine.

Increased Satiety (Full Feeling) – When meals contain 25% to 81% protein

High Plasma Amino Acid Levels – Induces vagal feedback to brain’s satiety center to suppress hunger

Gluconeogenesis – Promotes hepatic gluconeogenesis to maintain plasma glucose levels

Diet-Induced Thermogenesis (DIT) – 21% protein increase = + 297 kJ/d energy burned, or a 20-minute walk!

18% protein increase = + 891 kJ/d in resting metabolic rate

Best Whole Food Sources

Chicken: 53 g / 6 oz. (170 g) breast, cooked, 31% protein

Fish: 39 g / cup (154 g) of tuna, 25% protein

Almonds: 6 g / oz. (28 g), 21% protein

Cottage Cheese: 23 g / cup (210 g), 11% protein

Eggs: 6 g / egg (60 g), 10% protein

Greek Yogurt: 17 g / 6 oz. (170 g), 10% protein

Lentils: 18 g / cup (198 g), cooked, 9.1% protein

Quinoa: 8 g / cup (185 g), cooked, 4.3% protein

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Hindi sobra, hindi kulang. Tama lang. ‘Yan ang amount ng protein na dapat nating i-consume kung gusto nating pumayat at maging healthy. ‘Ika nga nila, “Moderation is the key to health and life.” 👍👊

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

Siguro pamilyar na kayo sa salitang “probiotics.” Tulad ko ba eh una nyo rin itong narinig o nalaman dahil sa Yakult? 😂

Anyways, alam nyo ba na nakakatulong ito sa paglose ng weight at pagtanggal ng belly fat? Hmmm, sounds interesting ‘di po ba? Alamin dito ang iba pang impormasyon tungkol dyan! 👇

(Order Lean n Green Slimming Coffee – Cash on Delivery – 09178801712)

Probiotics can help you absorb less fat.

The Probiotic Lactobacillus Gasseri increases the size of fat molecules causing you to absorb less fat from the foods you eat. The size and number of fat cells reduces in the body.

Friendly bacteria affect hormones linked to obesity.

Probiotic VSL#3 increases the short chain fatty acid, Butyrate. Butyrate helps the body release GLP-1, a satiety hormone.

Higher GLP-1 in the blood leads to: Less appetite, Higher resting energy expenditure, and More fat burning.

Probiotics help you store less fat.

Angiopoietin-like 4 (ANGPTL4) is a protein that regulates the accumulation of triglycerides in fatty tissue.

Lactobacillus paracasei and Bifidobacterium longum increases circulation of ANGPTL4 leading to reduced fat storage.

Probiotics can reduce body and belly fat.

In studies, Lactobacillus amylovorus or fermentum taken in yogurt reduced body fat by 4% in 6 weeks.

Lactobacillus gasseri reduced belly fat by 8.5% over 12 weeks of supplementation.

Lactobacillus rhamnosus increases circulating leptin, the obesity hormone, which suppresses appetite. This resulted in significant weight loss for women.

Certain probiotics help you avoid gaining weight and fat

In a 4-week study, people supplementing with the probiotic VSL#3 while on a high-calorie diet experienced: 38% less weight gain and 51% less fat gain compared to those that did not.

Warning: Some probiotics may help you gain weight.

A meta-analysis of 13 studies that included 879 people found Lactobacillus acidophilus increased weight significantly. The overall average weight gain is the equivalent of 1.5kg for a 70kg man.

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May mga weight loss benefits naman pala ang probiotics. Pero hindi lahat. Kaya maging maingat at mapanuri pa rin sa pagpili ng uri ng probiotics na ating ite-take para ma-achieve ang #fitnessgoals 😉

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

Secret 1

Make Sure That You Eat Breakfast

It’s been scientifically proven that eating a protein and fiber-rich breakfast leads to weight loss.

Secret 2

Increase Your Protein Intake

Protein-rich foods require more energy to digest, thereby contributing to weight loss.

They also help keep muscles intact during weight loss periods, while filling you up and supporting your metabolism

Secret 3

Get 8 Hours of Sleep

Studies show that those who get at least 8 hours of sleep have an easier time both losing weight and maintaining a healthy body weight

Secret 4

Do Mini Workouts

Stoke your metabolism throughout the day with mini workouts.

Secret 5

Eat Colourful

Fruits and veggies are low calorie and high in vitamins and minerals. Fill your plate with these and watch the pounds melt away

Secret 6

Aim For High Fiber

High protein foods tend to be high in volume while low in calories. Think broccoli, fill up on these while lowering your calorie intake.

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Ay bes, malaking bagay na ang 10 lbs ah! Push natin ‘to! 😍💪 #burncalories #dietgoals #fatlossjourney #roadtofitness #cheerstohealthierfitterandsexierus

The SECRET to this diet is the FOOD EATEN TAKES MORE CALORIES TO BURN than it gives to the body in calorie value. It will flush your system of impurities. Doctors recommend taking a multivitamin. Vitamin B & Vitamin C as supplements during this diet.

1. Fruit Day

Eat all the fruits you want, except bananas. The lowest calorie fruits are watermelon & cantaloupe, so if you eat mostly melons, you will lose more weight.

2. Veggie Day

Eat lots of vegetables—fresh, raw, or cooked. Stay away from starchy vegetables such as peas, corn, & beans. Surprise! You also get a baked potato with butter today.

3. Fruit n Veggies

Same as day one, and two except no potato today.

4. Bananas & Yogurt

Eat as many as 8 bananas and 8 glasses of skim milk – or weight watchers yogurt if you are not a milk drinker, since it is basically artificially flavored skim milk. Yes, bananas are high in calories and carbohydrates but on this day, your body will need the essential calcium and carbs and protein that will lessen your craving for sweets.

5. Fowl n Tomatoes

Chicken, turkey, and 6 tomatoes throughout the day. Make sure you drink a glass of water for each tomato you eat to wash the uric acid out of your body.

6. Fowl n Veggies

Don’t be shy. Eat to your heart’s content filling up with chicken, turkey & vegetables – no potatoes today!

7. Miracle Soup

Miracle Soup Recipe: 2-3 large onions chopped, 1 head of cabbage chopped, 1 green pepper chopped, 5-6 celery stalks chopped, 2 lg cans diced tomatoes, 2 pkgs Lipton beefy onion soup mix. Put the chopped vegetables in pan and pour in tomatoes that have been slightly blended in the blender. Put 4-6 cups of water to barely cover the vegetables. Cook for about 10 minutes then add the Beefy Onion Soup Mix and cook until all the vegetables are tender.

When you finish, your jeans will slide right over your hips with much less effort, and your stomach will feel flatter and you will feel lighter. We are not doctors, but this diet works for us when we want to drop serious pound-edge, seriously fast. Do this diet at your own risk.

***

Wala namang masama kung susubukan mo ang diet na ito, bes. Ito naman ay para ma assess mo kung ito ang tamang diet para sa iyo. Good luck, bes! Sana’y ito na ang right diet for you kung saan mas magiging healthy at mas magiging fit ka. 😊

(Photo and info from Google Images, @rosecourtrose)

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Marami sa atin ay may ganitong habit. Kaya naman hindi sila nakakapaglose ng weight nang maayos.

Isa ka rin ba sa kanila?

Pero gustong gustong makapaglose ng weight?

Worry no more dahil may mga paraan naman para ma-overcome ang emotional eating! Check this out! 👇 #notoemotionaleating #yestohealthyeating #weightlossjourney #tohealthierandfitteryou

What is Emotional Eating?

Emotional eating is the action of eating in response to emotions. This behavior includes eating in response to both positive and negative feelings.

Emotional vs. Physical Hunger

One of the biggest steps in overcoming emotional eating is learning to tell the difference between emotional and physical hunger. Here are a few tips:

Physical Hunger

>Grows slowly

>Satisfied by any food

>Goes away when you have eaten enough

>Feel better after eating

Emotional Hunger

>Comes on suddenly

>Craving for one specific food

>Still hungry, even after eating

>Feel worse after eating

How to Overcome Emotional Eating?

1. Take Five.

Wait for a few minutes to see if the hunger fades or subsides. Cravings are often short-lived.

2. Write it Down.

Keep a food diary to track what and when you eat. You can also track how you feel!

3. Toss Temptation

Stop buying your go-to comfort foods. It’s easier to say no to junk food if it’s not easily available.

4. Get Distracted.

Take a walk, call a friend, or play on your phone. Many times the acute craving will pass.

5. Plan to Snack

Set yourself up for success by avoiding extreme hunger. Plan 1-2 healthy snacks per day.

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Sana makatulong ang mga tips na narito upang ma-overcome ang emotional eating ninyo. Kayang kaya yan kung sasamahan mo ng tiyaga, disiplina, at tamang kontrol sa sarili! 😉

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

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Calling your attention, girls! Ito ang basic nutritional recommendations para sa inyo na gustong mag-lose ng body fat! Try nyo na! #fatlossjourney #fitnessgoals #cheerstohealthierandfitteryou

Basic Nutritional Recommendations for Females Looking to Lose Body Fat

1. Goal Setting

-1 to -2 pounds of body fat per week

Make the goal realistic. Drastic weight loss is often the result of not only body fat, but also loss of water and a loss of muscle mass. The more muscle mass that is lost, the slower the metabolism becomes.

2. Calorie Restriction

By decreasing the amount of processed carbs you eat, you will achieve a modest calorie deficit of 500 cal/day.

Caloric Expenditure

A modest increase in exercise (250-500 cal/day) is enough to create a calorie deficit that is not detrimental to health and can still induce weight loss. Aim to exercise 4 to 6 days per week.

3. Breakfast

Meat and nuts for breakfast will ensure you start your day strong with a good serving of protein and healthy fats while keeping your blood sugar low and in a state conducive to weight loss.

4. Protein

Generally protein intake should be 1g per 1lb of body weight.

Iron

Incorporate foods rich in iron such as meat/seafood coupled with foods rich in vitamin C (to help absorb the iron) such as dark green leafy veggies. If you have low iron, it may be a good idea to check your stomach acid levels, so you can see if you are absorbing the food you eat daily.

***

Kung sasamahan mo ng tiyaga at disiplina, magiging epektibo ang mga rekomendasyong narito. Kaya wag balewalain kung ang goal mo ay pumayat, maging fit at maging mas healthy pa. Go, go, go!

(Photo and info from Google Images)