Credits to the Infographic Show!

Global obesity rates are on the rise. And despite popular opinion, not just in the United States, as processed foods become more popular and technology makes our lives easier and more convenient, our population is becoming heavier. While there are plenty of exercise guides out there and more warnings on how to avoid gaining weight, what are some of the underlooked factors that might be making you lose the Battle of the Bulge? Welcome to another episode of The Infographics Show. These are the reasons why you’re getting fat.

Each year, the world spends $579,000,000,000 in fast food, which is more than the entire total gross domestic product of Sweden at its peak in 2013 and 2014. In the US alone, fast food sales topped at $200 billion in 2015, an incredible climb from just 6 billion in 1970. And as fast food becomes more popular around the world, these figures are only set to rise. It can be easy to look down on these figures, but the modern highstressed lifestyle often leaves individuals with little time for personal homecooked meals.

So let’s look at some other factors that can help you mitigate some of the pounds you’re putting on.

Eleven Amnesiac Eating Everyone’s done it before you get home from work and veg out on the couch to catch up on your favorite show. In the mood for a snack, you grab yourself a bag of chips and Munch away as you watch, mind enraptured by the fantastic adventures on your television screen or amazing episodes of The Infographics Show. Suddenly you look down and before you know it, you’ve finished off an entire bag of chips in one sitting known as amnesiac eating. This is one of the most underappreciated factors in weight gain today, and with Americans spending seven and a half billion dollars on potato chips every year, it’s a widespread phenomenon.

A sister symptom can be bored eating where you start eating something tasty out of sheer boredom.

And food has long been a refuge for those suffering from severe depression. If you find yourself overindulging, an easy fix is to swap for something healthier like baby carrots, where the risk of overeating will only be too much starch in an uncomfortable bathroom trip a few hours later, ten not Enough Sleep In a Global Sleep Ranking study, the United States came in at 10th and quantity of sleep per night. Yet another study showed that 40% of all Americans aren’t getting enough sleep. You might think that being awake would lead to burning more calories.

After all, your body is fully switched on and consuming energy.

Yet not getting enough sleep can lead to some seriously bad weight gain habits. If you’re finding yourself sleepy at work, you’re more likely to reach for a cup of coffee or soda, followed by a sugary snack. And if you’re at home and unable to sleep, you’re probably going to go for a comfort food of some sort. Not only are you picking up bad eating habits, but lack of sleep also increases your fatigue, meaning you’re far more likely to skip a gym day and try to catch some ZS instead.

Nine After Dinner Snacks Everyone knows you can’t have your dessert until after you eat your dinner, but maybe it’s time to start skipping dessert altogether, though there’s nothing wrong with the occasional treat.

Too many people are overindulging after eating, and it can be a tough habit to break, given how trained our minds can be to continue bad habits. To make matters worse, American dinner plates have gotten bigger over the last few decades, which offers a poor perspective on one’s dinner as a large portion looks much smaller when the plate is oversized. Eight Shopping When Hungry It’s an old adage. Don’t go grocery shopping when you’re hungry, usually followed by another ageold adage, your eyes can be bigger than your stomach.

The simple fact is that going shopping when hungry can make all the food you see at the grocery store appear delicious and can seriously influence your shopping experience.

If you’re feeling hungry and route to the grocery store, grab a quick bite first and then compare the amount and type of groceries you bring home when hungry and when not, we’re betting the results will surprise you. Seven Me Hungry Now modern society is full of convenience and all too often that convenience comes in the form of cheap, delicious fast food. As animals, we are evolutionarily hardwired for instant gratification in the wild. Extra calories are rare and given the opportunity, it’s a better survival strategy to Gorge now, as food may not be available later, but we’re no longer bound by the rules of evolution, and your impatience is going to end up costing you serious inches in the waistline.

belly fat burn

Next time you’re hungry, tough it out a bit and wait till you’re home and can make something healthier to eat.

Six It’s just a drink. When was the last time you counted calories in that delicious Mojito you had to unwind after a tough week at work. Americans seem to have a major blind spot for alcoholic beverages, and the staggering amount of calories each can contain. The average beer has 185 calories, and if you think you’re safe by sticking to liquor, think again. One and a half ounces of vodka can contain 121 calories.

That’s the equivalent of a bitesized chocolate bar. Every time you down a drink five skipping Breakfast it might sound counterintuitive, but by skipping breakfast, you are actually making yourself more prone to weight gain. That’s because after sleeping for 8 hours or probably less, your body has fasted and not consumed any calories. When you skip breakfast, your stomach takes note and starts to rebel. Demanding Food as lunchtime comes around, you may have planned on a salad and some fruit on the side, but your caloriestarved stomach is going to demand something a lot more substantial.

Don’t fight your stomach. Get yourself a light breakfast to keep it happy until lunch four portion distortion. It’s not just American dinner plates that have gotten physically bigger over the last few decades. It’s the size of portions served at restaurants as well. With plummeting food prices, restaurants have heaped on the servings, and with a brain that’s still trained by evolution to eat everything offered to it for fear of starvation, you’re probably going to chomp down everything put in front of you without a second thought, try and get some perspective on what proper portions look like.

Next time you go out to eat or order in and then limit your intake. If you manage to actually pull that off, please let us know how three fat free is not calorie free. Advertisers are clever, unfortunately, more clever than the average consumer. Many products nowadays are advertised as fat free, while completely ignoring how many calories the product actually contains. Consumers assume that the two are completely separate entities when, in fact they are closely related.

High fat means high calories, but low fat foods can still contain a lot of calories. If you don’t burn those calories off, your body will simply convert them and store them as fat. Stick to low fat and low calorie foods or simply moderate how much you consume of each two condiments condiments Condiments nowadays, almost every single restaurant in the world offers heaps of condiments for free sauces and drizzles packets of ketchup and Mayo. Order takeout from your local restaurant, and you’re guaranteed to get a bag full of delicious to pile on top of your food.

Yet all these condiments can carry some serious calories.

A single packet of ketchup is 20 calories and a packet of yummy Mayo is a whopping 90 calories. All that careful work you do in watching what you order can be of absolutely no avail if you’re ruining it by pouring on the condiments one and the number one habit making you gain weight is not exercising. Did you really expect any other answer? All these bad habits can all be manageable if you maintain a good exercise routine, making a lack of exercise. The number one bad habit for weight gain.

So get out there, put some headphones on, throw on a few infographics, show episodes to your iphone and hit the treadmill for a few minutes a day. What’s your worst weight gaining habit? What’s your best tip for for keeping off the pounds? Let us know in the comments section below. Also be sure to watch our other video called Why You Shouldn’t Need At Night.

Thanks for watching. And as always, don’t forget to like, share and subscribe and as ever, see you next time.

Things To Do To Transform FAT to FIT

The Fitness Journey! 😍❤️ #fromfattofit #fromwhoyouaretowhoyouwanttobe #weightlossgoals #bettermindandbody #resistancetraining #yoga #intervaltraining #tohealthierfitterandsexierus

Getting from Who You Are to Who You Want To Be

Parang garlic lang mga friends. There are more than 1 way to skin a garlic daw diba? Like being fit, or getting fit, there are many ways to fitness as well.

Maraming tao and sumusubok ng ibat ibang paraan para maging healthy and fit, para mawala ang fat.

Here are 3 approaches to a better mind and body..

1. Resistance Training

Resistance training is another term for exercise. Minsan nalilito or nahihirapan tayo sa mga terminology sa fitness.

Anong exercise and the best for getting fit?

Resistance Training

Compound exercises are way to go. Why? Here are some reasons why:

  • Get a toned and sexier body
  • Controls weight by burning unwanted calories
  • Improves concentration
  • Improves mood. Doing exercise produces the ‘feel good’ hormone from the brain
  • Gives you confidence. Having a fit body naturally builds your self-esteem and confidence

2. Do Yoga

Not everybody does yoga. Pero kung alam mo ang mga benefits ng yoga,, maaring ma motivate ka na subukan ito.

Ngayon, bakit kailangan natin mag yoga? This is because it is the most relaxing way to a great mind and body.

yoga at home

  • Improves digestion
  • Eliminates stress
  • Sense of balance and stability
  • Improves blood circulation
  • More flexibility

3. Interval Training

Burn all that extra calories by doing interval training. What is internal training? Ito yung exercise na ginagawa ng mga athletes na binabago bago nila ung repetition at intensity ng exercise.

May isang set na hard exercise, followed by relaxed. Pwede din sa mga count and repetition.

Ano anong benefits ng interval training?

Interval Training
Interval Training

  • Burn more fat
  • Build a healthier heart
  • Lose weight, not muscle
  • Increase your metabolism
  • Feel more active.

(Photo and info from Google Images, GarageGym Planner)

How Can Positive Thinking Can Help You Lose Weight

positive thinking for wegith loss

Positive thinking talaga ang makakatulong upang makapag lose ng weight ang isang tao. Iba ang nagagawa ng pagiging positive! 😉😊👏 #thinkpositive #changeyourthoughts #changeyourbody #weightlossjourney #roadtofitness #tofitterandsexierus

How Can Positive Thinking Can Help You Lose Weight

Kung narining mo na ang Law of Attraction, this tip for today is the same. You attract what you think about.

Be positive sa lahat ng inisiip, kasama na dito ang iyong pag payat!

Continue reading “How Can Positive Thinking Can Help You Lose Weight”

25 Tips Para Makabawas ng Timbang! Share This!

Ang dami daming haka haka, kuro kuro, hula hula (ano pa double word? hehe) patungkol sa tama at mabisang pagbabawas ng timbang.

Iba’t iba ang mga mababasa at makikita mo online na sina-suggest ng mga tao pero wala naman talagang basehan or scientific studies.

Good news! Over the years, however, scientists have found a number of strategies that seem to be effective.

Nandito ang 25 ways or tips, or suggestion (bahala ka na) na mga weight los tips na may mga pag aaral na ginawa.

1. Drink Water, Especially Before Meals

Drink Water

May mga nagsasabi na nakaka bawas ng timbang ang pag inom ng tubig before meals. Totoo naman. Pero ang akala natin dahil mabubusog tayo sa tubig kaya konti na lang ang ating makakain.

Pwede. Pero may pag aaral tungkol dito.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.

Can also check out this Instagram Post.

2. Eat Eggs For Breakfast

Eat Eggs

May nagbigay sa akin ng tip tungkol sa ‘egg diet’. (Or baka nakita ko sa Facebook).

Ang sabi, nakakatulong daw mag bawas ng timbang ang pag kain ng 2 itlog. Totoo pala dahil may scientific stuy.

Kung papalitan daw natin ang ating grain (rice, kanin) breakfast ng itlog (egg), mas makakatulog daw it dahil ang kauntia ng calories na ma consume nating in the next 26 hours. Meaning, mas mababawasan ang ating timbang.

Kung di available ang eggs, ok lang. Kahit anong protein rich food ay ok na rin.

3. Drink Coffee (Preferably Black)

Hindi ko na kailangang ipaliwanag ng matagal na importante talaga ang coffee sa weight loss.

Maliban sa pagbabawas ng timbang,  coffee is loaded with antioxidants, and can have numerous health benefits.

Maraming pag aaral na ang ginawa na nagpapakita na nag-boost ng metabolism ang coffee as much 11%  and increase fat burning by up to 10-29%

Less sugar syempre.

4. Drink Green Tea

Tulad ng coffee, ang green tea ay marami ding magagandang benefits patungkol sa weight loss.

May konting caffeine din ang green tea at mayroon din syang antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight

5. Cook With Coconut Oil

Coconut oil is very healthy. And coconut oil ay mayaman sa special fats na kung tawagin ay Medium Chain Triglycerides.

Ang triglycerides na ito ay pinapa lakas ang metabolism ng hanggang 120 calories per day. Nakakatulong din itong magpawala ng gana sa pagkain. Approximate na mababawasan ng 256 calories ang makakain mo per day.

Basta tandaan lang na hindi ibig sabhin lahat ng ng lutuin mo ay gagamitan mo ng coconut oil.  It is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t (16).

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Refined Carbs

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity

If you’re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.

10. Use Smaller Plate

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hard boiled egg (or two).

13. Brush Your Teeth After Dinner

Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner.

Then you won’t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass.

Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.

18. Eat More Vegetables and Fruits

Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction

If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.

24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving.

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke.

Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.

Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.

10 Foods to Help You Lose Weight Naturally

Food Lose Weight naturally

Let’s go direct to the point and list down the top 10 foods that can actually help you lose weight naturally.

We’ll list them down and explain why these foods helps to do such things.

  • Pears
  • Berries
  • Eggs
  • Beans
  • Fish (Salmon)
  • Avocado
  • Ginger
  • Green Tea
  • Almonds
  • Grapefruits

One of the big challenge for us Filipinos on this tip is that we have a different culture in eating.


Rice is a staple of filipino food. It’s impossible for us Pinoys and Pinays to not eat rice.

Continue reading “10 Foods to Help You Lose Weight Naturally”



Dito sa PaanoBapumayat.com, lagi tayong naghahanap ng mga paraan kung paano ba talaga natin mababawasan ang ating timbang.

Eto na muli ang 10 tips for weight loss na maaaring makatulong sa yo upang mabawasan ang iyo timbang.

Check the list and see if the tips presented is applicable to you and take action.. #KilosKaibigan.




Last time, pinag usapan natin ang key difference ng weight loss at fat loss.

Marami tayong post dito sa blog natin tungkol sa weight loss and fat loss. Iba ibang topic kung saan pinapaliwanag natin kung paano tayo papayat either weight loss or pag burn ng fat – fat loss.

By this time, alam na nating ang malaking pagkakaiba ng dalawa. (Kung malabo pa rin, comment below para i-share natin ang ibang paliwanag)

On this post, let’s see what you could be doing wrong and how we can fix those.


Total Diet Approach to Healthy Eating

Hello mga kaibigan for today’s inforgrahic we are going to talk about guidelines that we should follow for healthy eating!


Dietary Guidelines

Ano ba ang Total Diet?

Total Diet is defined as everything a person eats averaged out over time

– it is the combination of all food and beverages that give people energy and nutrients.

Most adult Americans do not meet this recommendations.

Continue reading “Total Diet Approach to Healthy Eating”