How to Lose Weight – Don't Lose Hope
Tips – Paano Ba Pumayat
Ang lemon water n’yo, lagyan natin ng twist! đ
Lemon water + cucumber
Lemon water + mint
Lemon water + mint + cucumber
Ginger + lemon water + mint
Cucumber + lemon + mint + ginger + water
With more varieties, mas ma-e-enjoy natin ang lemon water while losing weight! đđ
(Photo and info from Google)
“Bakit ang hirap magpigil kumain? Bakit parang laging ang sarap sarap kumain?”
Kaibigan, ‘yan din ba ang mga tanong mo? May mga sagot kami d’yan. Alamin ‘yan dito! đâŹď¸
1. You eat trigger foods.
2. Youâre not busy enough.
3. Your diet is too extreme.
4. Youâre waiting too long to eat.
5. You havenât cleared your cupboards.
6. Youâre relying on motivation, not habits.
7. You donât have a supportive environment.
8. Food is used as a reward & punishment.
9. You let your emotions take over.
DID YOU OVEREAT? Now What?
DONâT
– Feel Guilty and Starve Yourself
– Do Hours of Punishment Cardio
– Do Tons of Crunches
DO
– Put It Behind You
– Get Back to Your Nutrition
– Get Back to Your Workouts
Naparami ba ang kain mo ngayon, kaibigan? Okay lang ‘yan! Pwede ka pa namang bumawi. Basta ‘wag mo lang kalilimutang mag workout at kumain ulit ng healthy. Always keep your goals in mind at ang kagustuhan mong magbawas ng timbang at magpapayat. Aja! đđ
(Photo and info from Google)
Sabi nila effective daw ang overnight oats sa pagpapapayat. Bukod sa masarap na, healthy pa! Kaya naman ituturo namin ngayon kung paano gumawa ng ilang flavors ng overnight oats! đ Check them out here! đ
VANILLA OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Salt
SEED BUTTER OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Seed Butter
– Salt
CHOCOLATE OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Cocoa Powder
– Salt
APPLE PIE OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Apple
– Cinnamon
– Salt
BANANA RASPBERRY OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Banana
– Raspberries
– Salt
PUMPKIN SPICE OVERNIGHT OATS
– Old Fashioned Oats
– Plain Greek Yogurt
– Milk
– Vanilla
– Maple Syrup
– Pumpkin Puree
– Pumpkin Pie Spice
– Salt
Excited na ba kayong gumawa ng inyong overnight oats, mga besh? Kami rin! Patikim kami ha? đ
(Photo and info from Google)
Nalilito dahil hindi sure kung anong pagkain ang pwedeng kainin while losing weight? Naguguluhan dahil sa dami ng impormasyong nababasa online at hindi sigurado kung alin ang totoo at hindi? Mars, you’ve come to the right place! Dahil ngayon ibibigay namin ang mga legit na legit na mga pagkaing makatutulong sa’yo na ma-achieve ang weight loss goals mo! Let’s start!
Apples
Rich in fibers, antioxidants, and essential vitamins, apples are a healthy snacking option to shed extra kilos.
Flax Seeds
Flax seeds aid in weight loss as they are rich in dietary fiber and low on calories.
Green Tea
The abundance of catechin in green tea increases body metabolism and burns body fat faster.
Oatmeal
Oatmeal controls blood sugar, boosts body with energy, and keeps you satiated without adding up to the calories.
Almonds
Loaded with mono-saturated fats, essential vitamins and minerals – almonds suppress sudden cravings and promote weight loss.
So this is like hitting two birds with one stone. Bakit? Dahil hindi ka lang nakapagbawas ng timbang, naging mas fit and healthy ka pa dahil mga masusustansyang pagkain din ang mga ito! Ayan, mars, continue with your weight loss journey and we know you will succeed. You can do it! Fighting! đ
(Photo and info from Google, India Ki Pharmacy – netmeds.com)
There are many ways to drop body fat and everyone’s body is different but we’ve designed a quick guide to some simple changes which can help you slim down.
MORE OF THIS:
VEGETABLES
Despite being told to by our parents all these years, most of us don’t eat enough vegetables. Packed full of antioxidants, vitamins and nutritious phytonutrients.
TIP: Try to consume a variety of colors of veg. Start with cruciferous veg (e.g. Broccoli, cauliflower, kale, etc.) which contain cancer-fighting compounds.
GOOD FATS
Fat does not make you fat. We’ve literally been lied to for years. Fat is an essential part of a healthy diet. A diet containing healthy fats rich in omegas is good for the brain and good for the heart. Great sources of healthy fats are salmon, mackerel, sardines, avocado, nuts, eggs and oils such as extra virgin olive oil and coconut oil. Take omega supplements.
MUSCLE BUILDING
When targeting fat loss, the bulk of your workout schedule should be based around increasing your metabolic rate by targeting muscle growth through weights-based or HIIT workouts. Don’t worry about “looking bulky”, you’ll lose more size through fat loss than you’ll gain through muscle growth.
PROTEIN
Protein is awesome for fat loss. Not only will it help to repair & grow muscle (see above), it also keeps you fuller for longer, reducing appetite. Head for the meat, eggs, nuts, fish and (plant based) protein shakes.
SLEEP
Don’t underestimate the role of sleep in fat loss. Sleep is when your body repairs and releases growth hormone. A study by the University of Chicago showed that people who had 8 hours of quality sleep saw 55% more fat loss than those that only slept for 5 hours.
LESS OF THIS
REFINED SUGAR
Refined (white) sugar is the number 1 food to reduce from your diet. It has a massive part to play in the global obesity epidemic. Sugar isn’t always obvious, look for it. You’ll find it in the ingredients of many foods you wouldn’t expect!
TIP: To add sweetness to a recipe, try using dates or a little honey.
ALCOHOL
OK. We are aware this one isn’t going to be popular! Alcohol is a toxin, if you fill your body with toxins, your body will hold onto body fat to protect your organs from damage. If you are serious about fat loss, you need to ditch or dramatically reduce the booze. It’s not just the toxins that are the issue. Hundreds of empty calories you don’t need, often filled with sugar.
WHEAT & GLUTEN
Very few people suffer coeliac disease which is an autoimmune reaction to gluten. Many more people, though, have some kind of sensitivity to wheat or gluten, often causing bloatedness and inflammation. Excessive wheat consumption can cause insulin spikes followed by energy slumps.
PROCESSED FOODS
Many cooking sauces, microwave meals, and convenience foods contain high levels of trans fats, sugar, and preservatives. Cooking from scratch is much healthier and takes much less time than you think.
DAIRY PRODUCE
Milk is relatively high in sugar (lactose) and can cause many people (not just the lactose intolerant) to have bloatedness and digestion problems. Good digestion is crucial to fat loss. Dairy products can also cause acid formation in the gut which can lead to inflammation.
HOW TO STICK TO YOUR NEW CHANGES
The quickest way to results is to stick 100% to healthy eating and regular exercise. We know, though, that many people find this impossible to maintain. Our suggested approach is to be 100% good for the first couple of weeks. Then once you start to get results, have the occasional treat. Once you’re at your goal you can live by the 80/20 rule. Be good 80% of the time and you’ll stay at your goal, for good!
100% Good – FAST START (2 WEEKS)
90% Good – PHASE 2: HEADING TO GOAL
80% Good, 20% Treat – PHASE 3: MAINTAINING
We can do it, guys! Let’s achieve that #fatlossgoals ! đ
(Photo and info from Google. For more tips and access to FREE workout videos, recipes and blogs, head to www.realresults4realpeople.com. For personal online body transformation coaching, go to www.realresults4realpeople.com/onlineBTC)
Weight loss diet tips ba ‘kamo ang hanap nyo, mga mumshie? S’yempre meron tayo n’yan at ‘yan ang ibibigay namin sa inyo ngayon! So kung ready na kayo, tara at isa-isahin na natin ang mga diet tips na ito!
#1 LIMIT PROCESSED FOODS
One of the most effective ways to lose weight is to limit your intake of processed foods.
Not only are these types of foods unnatural and filled with harmful chemical ingredients but theyâre also generally very high in calories.
So if you find yourself snacking on donuts daily or having pizza for dinner every night, cut down your consumption and start looking for some healthier options instead.
#2 EAT SLOWLY
Another simple but effective way to start losing weight right now is to eat slowly.
Most people donât take the time to enjoy their meals and listen to their body and as a result, they eat more than is necessary to satisfy their hunger.
By taking the time to eat slowly, youâll not only enjoy your food more but youâll also learn to listen to your bodyâs hunger signals, eat just the right amount to satisfy your hunger and consume less calories overall.
#3 DRINK LOTS OF WATER
Drinking lots of water can help you lose weight in two main ways.
First, the more water you drink, the less liquid calories youâre likely to consume.
Second, drinking lots of water ensures that you stay hydrated which prevents your metabolism from slowing down.
#4 BASE EACH MEAL AROUND PROTEIN
Protein burns a larger amount of calories during digestion than carbohydrates and dietary fats.
Therefore, by basing each of your meals around protein, you can increase the amount of calories you burn digesting the meal and give your weight loss efforts a boost.
#5 HAVE VEGETABLES WITH EVERY MEAL
Vegetables are tasty, filling, packed with health boosting nutrients and most importantly, very low in calories.
Most vegetables contain less than 100 calories per serving and by eating them with every meal, you can satisfy your appetite and lose weight at the same time.
#6 GO FOR NATURAL SNACKS
Natural snacks such as fruits and nuts are loaded with fiber and contain less calories than processed snacks such as cakes, crisps, and chocolate.
As a result, youâll consume less calories and also feel fuller for longer when you choose natural snacks, making it much easier for you to lose weight.
#7 ADD SOME SPICE TO YOUR DIET
Spices such as chili peppers arenât just a healthy, natural way to add flavor to your food – they’re also a highly effective weight loss tool.
When you eat spicy foods, they temporarily raise your bodyâs temperature and stimulate fat burning. As a result, youâll burn more total calories if spicy foods are part of your diet and lose more weight overall.
#8 GET IN THE KITCHEN
While itâs possible to find healthy, low calorie, meal options in restaurants, if youâre eating out every day, itâs going to be difficult to give your body the high quality nutrition it needs to lose weight consistently.
Therefore, if you currently spend little or no time in the kitchen, start making some changes and learn how to make your own healthy meals and snacks.
By doing this, youâll be able to ensure that only the best quality foods enter your body, keep a tighter control on the calories you consume and be much more successful with your weight loss efforts.
#9 CHOOSE LOW CALORIE ALCOHOL
The calories in alcoholic drinks can vary significantly, with the lightest options containing less than 100 calories per glass and the heaviest options containing 500+.
Therefore, by checking the calories in your alcohol and choosing light options such as champagne, light beers, and white wine, you can slash your liquid calorie consumption and minimize the impact of alcohol on your waistline.
#10 FOLLOW THE 80/20 RULE
One of the biggest mistakes people make when trying to lose weight is giving up their favorite foods. However, this is actually has the opposite effect and makes them more likely to binge eat.
Instead of doing this, follow an 80/20 rule where you eat natural, unprocessed foods 80% of the time and your favorite foods 20% of the time.
So there! Happy losing weight and happy healthy dieting to us, mumshies! Kaya natin ‘to! đ
(Photo and info from Google. Want more fitness jokes & fitness tips? Then head over to⌠FreeFitnessTips.co.uk)
8 HEALTHY EATING TIPS
For good health, eat a balanced diet with a wide variety of foods. Be physically active and only eat as much as you need.
1. Base meals on starchy foods – bread, cereals, rice, potatoes, pasta… They’re the best fill-you-up foods and sources of energy. Choose wholegrain, whole meal or “high fiber” varieties.
2. Eat lots of fruit and veg. At least 5 portions. Good for vitamins, minerals, fiber, antioxidants. Fresh, frozen, tinned, dried or 100% juice all count.
3. Eat more fish – including a portion of oily fish each week. They’re an excellent source of protein and other nutrients. Oily fish are rich in omega-3 fatty acids – good for heart health.
4. Cut down on saturated fat and sugar. Eat only occasionally. Eat in small amounts. They’re high in calories but low in nutrients. Choose lower fat and lower sugar versions when you can.
5. Eat less salt – no more than 6g a day for adults. Throw away the salt cellar. Choose lower salt foods. Too much salt can raise your blood pressure.
6. Get active and try to be a healthy weight. Walking is good. If you eat more than your body needs, you’ll put on weight. Get at least 30 minutes exercise on at least 5 days of the week.
7. Drink plenty of water. Drink six to eight glasses of water and other fluids a day. Drink more when it’s hot and when you’re active.
8. Don’t skip breakfast. A good breakfast gives you energy, as well as vitamins and minerals. Wholegrain cereals or bread, with fruit, make a great start to the day.
Laging tandaan: Healthy diet and healthy lifestyle are the keys to a healthy and good life. Alam na dapat natin ‘yan, mga besh, okay? đ
(Photo and info from Google. Based on the Food Standards Agencyâs 8 Tips for Eating Well / www.eatwell.gov.uk CODE 473 EIGHT EATWELL TIPS postcard, Comic Company 2009 www.comiccompany.co.uk)
Girls! This is all for you! đ
PERFORMANCE VS. APPEARANCE
Focus on the new things your body is better able to do as you grow fit. Running farther, lifting heavier? These are reasons to stay motivated!
FOCUS ON WHAT YOU LOVE
It’s easy to harp over what you hate about your body. Focus on the things you love! Got sexy hips, nice thighs, hot collar bone? Appreciate that!
FIND A SUPPORT SYSTEM
Having a real life or even an online group who “gets it” is key. Someone who roots for your success and wants to see you happy will motivate you to eat cleaner, push harder, and go farther than you ever could on your own!
KEEP IT FRESH & INTERESTING
Eating the same foods, doing the same workouts… how boring? Switch it up and always have something fresh and new to look forward to!
ADD A LITTLE INSPIRATION
Start each day by reflecting on a beautiful weight loss motivation! Try our *Fit Quotes* Pinterest board for a great place to start!
We do hope na nababasa ito ng bawat babae na gustong magbawas ng timbang for the betterment of themselves and to be the best version of themselves. Sana’y nakakapagbigay din ito ng motivation at inspiration sa kanila upang ipagpatuloy ang kanilang ginagawa. Please know we are rooting for you! Fighting! đ
(Photo and info from Google, SOBERALLEY)
Oras na naman para sa pagbibigay ng weight loss tips! Let’s go!
#1 GO FOR A WALK
Walking is one of the best forms of exercise you can do and when the weather is nice, itâs an easy way to keep fit. Try some of these other tips to get more walking into your day:
#2 STOP EATING OUT AS MUCH
Fast food is very convenient but it can also be high in fat and calories. By cooking your own meals and eating at home more often, you will not only have more control over what goes into your food but over time you will save money too.
#3 EAT BREAKFAST
If there is one thing that nutritionists agree in, itâs that you shouldnât skip breakfast. Skipping breakfast may make you more likely to indulge.
#4 EAT SMALLER PORTIONS
This seems like a no-brainer but we often donât think about portion size.
At restaurants, try cutting your meal in half and taking the rest home to have as another meal.
At home, use a smaller plate than you normally would. You wonât feel like youâre having less because the plate will still look full.
#5 DO YOGA
Most people think of yoga as a way to increase flexibility and distress but did you know it can also help with weight loss?
Doing yoga on a regular basis can help build muscle which in turns boosts metabolism and burns extra calories.
#6 SPEND MORE TIME OUTDOORS
With TV, the Internet, and video game being so popular, we are spending less and less time doing outdoor activities.
In Norway, itâs tradition for the entire family to spend Sundays outdoors doing such activities as cross country skiing in the winter and hiking in the summer.
#7 BUILD MUSCLE
It is recommended that you build and maintain muscle mass 3 times a week.
Press ups, lunges, and squats are muscle building exercises that you can do practically anywhere and without any equipment.
When you have more muscles, your metabolism will increase and will help burn more calories.
#8 MEASURE YOURSELF REGULARLY
Take measurements before you start your exercise program and then continue to take them every month or week.
Doing this will allow you to see fluctuations in your measurements and see whether your diet and exercise routine is having the desired effect of adding muscle and trimming fat in the areas you want it.
#9 STOP DRINKING SODA
Drinking just one can of soda a day can cause you to gain more than 1 pound of body fat in a month, with one 12 oz. can of cola containing around 140 calories.
Ditch the soda and go for zero calorie water instead.
#10 EAT FRUIT
Fruit is mostly water and is relatively light in calories compared with processed foods. Itâs also loaded with essential vitamins, minerals, and fiber which all boost your health.
Kung ating susundin ang mga tips na ito, siguradong magiging mas fit, mas sexy, at mas healthy pa tayo! Gusto n’yo ‘yun? S’yempre gusto natin ‘yun! So let’s achieve that, mga beshywaps, okay? đ
(Photo and info from Google. Want to start losing weight right now? Then head over to⌠FreeFitnessTips.co.uk)
Gustong mag-exercise to lose weight pero hindi alam paano at saan magsisimula? Don’t worry, we’ve got your back! Kaya naman narito ang isang madali at kayang gawin na weight loss exercise plan. Tara at alamin na natin!
#1 WALK FOR 30 MINUTES EACH DAY
Calories Burned Per Day = 120
Calories Burned Per Week = 840
Walking 30 minutes per day may not seem like much but the consistent effort really pays off and burns close to 1,000 calories in a week.
If a 30 minute walk in one go sounds like too much, try splitting it up into three shorter 10 minute walks.
#2 SPRINT FOR 5 MINUTES EACH DAY
Calories Burned Per Day = 100
Calories Burned Per Week = 700
Adding just 5 minutes of sprinting to your day burns through an impressive 700 calories per week.
Simply do five 1 minute bursts of sprinting at various intervals during the day or make them part of your walk.
#3 DO 5 MINUTES OF BURPEES EACH DAY
Calories Burned Per Day = 46
Calories Burned Per Week = 322
Burpees are a functional, full body exercise that tone and strengthen all your muscles and can help you burn 300+ calories per week.
#4 DO 5 MINUTES OF JUMPING JACKS EACH DAY
Calories Burned Per Day = 48
Calories Burned Per Week = 336
Jumping jacks are a simple but effective cardiovascular exercise that you can perform anytime and anywhere, whenever you have 5 minutes to spare. Not only are they a great calorie burner but they also target all the muscles in your lower body.
#5 GO TO A 1 HOUR SPINNING CLASS EACH WEEK
Calories Burned Per Week = 700
Spinning is one of the most intensive cardiovascular classes there is and burns through a substantial 700 calories in a 1 hour session. Attending just one spinning class per week can make a huge difference when it comes to your overall weight loss success.
#6 DO 1 HOUR OF SWIMMING EACH WEEK
Calories Burned Per Week = 660
Swimming is a brilliant exercise that burns through an impressive 660 calories per hour and gives you a full body workout at the same time. Itâs also a relatively low impact exercise and a great alternative to the higher impact exercises on this list.
#7 LIFT WEIGHTS FOR 2 HOURS EACH WEEK
Calories Burned Per Week = 440
When it comes to direct calories burned, lifting weights isnât a very efficient exercise. However, muscle cells burn three times more calories than fat cells, so by increasing your overall muscle mass, you can indirectly give the amount of calories your body burns each day a huge boost.
#8 JOG FOR 1 HOUR EACH WEEK
Calories Burned Per Week = 476
Jogging is another excellent exercise for working away those calories and losing weight. Itâs also a very flexible exercise that can be performed outside or inside on a treadmill.
#9 WEAR ANKLE WEIGHTS WHEN YOU WALK
Calories Burned Per Day = 50
Calories Burned Per Week = 350
Once youâve implemented steps 1-8, an innovative way to blast through a few more calories is to wear ankle weights during your daily 30 minute walk. This wonât take up any more of your time but the added resistance will burn off 300+ extra calories a week.
#10 GET IN THE RIGHT FRAME OF MIND BEFORE YOU EXERCISE
After you’ve incorporated the previous nine physical habits into your lifestyle, one final way to boost your weight loss efforts is to get your mindset right before exercising. Doing these exercises without the proper motivation means you wonât put maximum effort in and as a result, youâll burn less calories and lose less weight. So make sure that youâre 100% motivated and focused on your weight loss goals before you exercise and perform to your maximum potential.
SUMMARY:
Total Calories Burned Per Day = 689
Total Calories Burned Per Week = 4,824
Which equates toâŚ
1.4 lbs of Fat Loss per Week!
There you go! Hindi na rin masama ang 1.4 lbs na total fat na malo-lose mo per week kung susundin mo ang exercise plan na ito, ‘di ba? So ano pa’ng hinihintay natin? Halina’t simulan na nating mag-exercise following this weight loss exercise plan! Aja! đ
(Photo and info from Google. Want more weight loss & fitness tips? Then head over to⌠FreeFitnessTips.co.uk)