Research shows that tracking your food helps you drop the pounds by making you a more mindful eater and keeping you accountable.
EAT SLOWER.
It takes 20 minutes for your brain to tell your stomach it is full so slow down! Chew well and put down your fork or drink a glass of water between bites.
CONTROL PORTIONS.
Your hand is all you need. A serving of protein = 1 palm; serving of vegetables = 1 fist; serving of carbohydrates = 1 cupped hand; serving of fat =1 thumb. Women use one hand, men two hands.
OBSERVE 80/20 RULE.
Eat mainly whole, unprocessed or minimally processed foods 80% of the time, and indulge a little on the other 20%. It’s about moderation, not deprivation.
INCREASE FIBER.
Focusing on fiber in your diet helps you to minimize processed and fatty foods and helps fill you up. Women = 30-35 grams/day; Men = 40-45 grams/day.
DRINK MORE WATER.
Replace your sugary drinks to save calories and give you a feeling of fullness. In fact, mild dehydration can sometimes mask itself as hunger. Stay hydrated!
***
Are you really determined to lose weight and be healthy at the same time? Then try these tips and see the results for yourself! You can do it! Fighting! 💪👊
Gusto mo bang ma-achieve ang #fitbodygoals mo bago matapos ang taong ito? Aba’y try mo na ang fat-burning foods na ito and see the results for yourself! Magiging fit and sexy ka na, healthy ka pa! Yes to this! 👍😍❤️
1.APPLE CIDER VINEGAR
This pantry staple can actually help you lose weight by reducing sugar cravings. Ingesting apple cider vinegar before a meal can also help you feel fuller with less food.
2.BONE BROTH
Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat.
3. CAYENNE PEPPER
Cayenne pepper increases your body’s ability to burn fat for energy and increases your body’s metabolism, helping you burn fat faster and more easily.
4.CHIA SEEDS
Not only does consuming chia seeds increase energy, but because it absorbs so much of its own weight in water, it helps slow your body’s digestion.
5.CHICKEN
If you’re trying to lose weight, chicken can be a powerful fat-burning food. This powerful nutrient helps keep our bodies energized, our muscles looking sculpted, and our bellies feeling satiated.
6.COCONUT OIL
Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly.
7.CRUCIFEROUS VEGETABLES
Cruciferous veggies, like kale, cauliflower, and Brussels sprouts, are super powerful fat-burning foods.
8.GHEE
Ghee is a surprising fat-burning food. Thanks to the medium-chain fatty acids it contains it can actually help your body burn other fats.
9.GRAPEFRUIT
Grapefruits are just as delicious and, luckily for us, is a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and drop those pounds.
10.GRASS-FED BEEF
Skipping the lower quality versions and splurging on quality beef means you’ll be nourishing your body, helping to encourage weight loss. You’ll be reducing bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef.
11.GREEN LEAFY VEGETABLES
Leafy greens like spinach, collard greens, and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories after a workout.
12.MATCHA GREEN TEA
Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels.
13.KEFIR
Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections.
14.ROOIBOS TEA
While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become a fat-burning food.
15.WHEY PROTEIN
Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.
***
Sana’y makatulong ang mga ito sa pag-achieve mo ng iyong #fitnessgoals bago matapos ang taong 2018. Hindi pa huli ang lahat. Go lang ng go! Hangad naming makamit mo ito, bes! Fighting!
(Photo and info from Google Images; Dr. Axe FOOD IS MEDICINE)
Fat loss ba ‘kamo, mumshie? Eto! 👇😉 #fatlosshierarchy #fatlossgoals #fitnessjourney
1. Adherence
The single most important part about any diet is adherence. Not having sustainability in your diet is the downfall of many dieters. Your life shouldn’t revolve around your diet. Your diet should fit into your life.
2. Total Caloric Balance
Being in a caloric surplus will cause you to gain weight. Being in a caloric deficit will cause you to lose weight. There are no magic diets. No magic foods. It all comes down to calories in vs. calories out.
3. Non-Exercise Activity (NEAT)
NEAT is all movement that’s non-exercise related. Tapping your foot, fidgeting, standing in line, strenuous job (e.g. construction), etc. All these small movements add up to be significant.
4.Exercise Activity
Exercise activity is the area that we try to control the most, but it only accounts for 15-30% of our daily energy expenditure. It’s also the most time consuming aspect.
5. Sleep
People who sleep 8.5 hours per night vs. 5.5 hours per night use approximately 400 calories more! That means you could eat 2,800 more calories per week when dieting vs. someone who wasn’t sleeping enough.
***
Magiging epektibo ang mga ito kung sasamahan natin ito ng tiyaga at disiplina. G ka na ba, mumshie? G na G na!!! #roadtoahealthierfitterandsexieryou
(Photo and info from Google Images; Macros Inc. Fitness & Nutrition; Full article/sources:https://goo.gl/NxKdVT)
Narito pa ang ibang diet myths na nagiging hadlang sa iyong #weightlossgoals Besh, research research din. Wag agad maniwala sa mga sabi-sabi, okay? Sige ka, ikaw rin. Baka sa halip na pumayat ka eh lalo kang mag-gain ng weight 😉 #dietfactslangdapat
Myth 1: Exercise = Weight Loss
Calorie burn of most exercises is insignificant. Not enough to offset normal diet.
Hard workouts boost appetites.May lead to weight gain without dietary changes.
Fitness industry and obesity increased at the same time in the U.S.
Myth 2: Fat Makes You Fat
SUGAR is the real dietary disaster.
Sugar = Insulin spikes
Insulin spikes = Cravings, weight gain
Myth 3: You’re Overweight Because You Overeat
You’re eating the wrong foods. Eating carbs inflames your hunger. Protein and healthy fats keep you satisfied.
Eating the right food is more important than limiting portions.
DESPERATE TO DROP THE WEIGHT? YOUR NEW PLAN FOR SUCCESS
1.Get Help
• Weight loss centers give expert advice.
• Support system helps conquer weak willpower days.
2. Have A Plan
• Diet plans make weight loss simple
• hCG diet is a reliable, fast option.
3. Mark Your Milestones
• Seeing scale move is a big motivation.
• Reward yourself for hitting small goals. Avoid food rewards.
4.Eat Well
• Deprivation won’t work
• Eat healthy, satisfying foods
5.Relax
• Good days and bad days are both normal.
• Suffer a slip-up? Don’t self-blame—just get back on plan!
***
Oh besh, alam na this. Tandaan ang kasabihang, “Marami ang namamatay sa maling akala.” Always do a research, wag puro tsismis. Iba na ang may alam. 😉
These are facts and numerical facts. Hope you get motivated and inspired to lose that weight and be healthy.
Read the transcription below after the video:
[00:00:00.250] – Speaker 3 Okay.
[00:00:00.450] – Speaker 1 So imagine one pound of your own fatty flesh.
[00:00:05.570] – Speaker 2 So if you burn that amount of flesh, that sounds kind of weird, but if you were to convert that into energy, you would get about 3500 calories, which is quite a lot of energy.
[00:00:14.900] – Speaker 1 Be talking with Dr. Carson Chow, an MIT trained physicist and mathematician, and he’s explaining to me why we should care how much energy fat has in order for you to live and function.
[00:00:26.160] – Speaker 2 You need to burn energy to keep your heart feeding all your organs going and also to move around.
[00:00:31.460] – Speaker 1 But energy doesn’t come for free. So if you’re not consuming enough calories, you’re going to burn that energy with your own fat. And so a lot of diet books like to teach people this rule. But the problem is it’s wrong. And here’s why.
[00:00:45.900] – Speaker 2 Let’s say I eat 500 calories less a day. So after one week it would be 3500 calories and I would lose a pound. Right? Because I’d have to burn.
[00:00:53.630] Yes.
[00:00:53.820] – Speaker 1 And if I stayed on this diet for a year, I would burn through £52.
[00:00:58.200] – Speaker 2 Be great if you keep taking this thing well, after two years, I’d lose 104. And after ten years, I’d lose £500. So obviously at some point this rule is going to break down. It will actually break down before you get to a year.
[00:01:11.530] – Speaker 1 So to understand the real math behind losing weight, Doctor Chow wanted me to imagine a leaky bucket.
[00:01:19.010] – Speaker 2 You have some water in the bucket and that’s the amount of body fat or tissue in your body.
[00:01:24.120] – Speaker 1 And the leak represents the rate at which you’re burning energy.
[00:01:27.320] – Speaker 2 In reality, what you’re doing is you’re adding water at the top. That’s like eating food. And when you’re in steady state, the amount of water you add at the top exactly balances the amount of water you lose at the bottom. If you’re pouring in more water than it’s leaking, then you’re going to gain weight.
[00:01:41.280] – Speaker 1 Now, if you think about the physics of a leaky bucket, the more water that you pour into the bucket, the faster it’s going to leak.
[00:01:49.020] – Speaker 2 So your leak rate scales with how big you are. And this is a well known fact that the larger you are, the more energy you burn, you’re going to burn more energy because it takes more energy just to move a larger mass. You have more tissue. And just to keep that tissue going, it takes more energy.
[00:02:05.820] – Speaker 1 Congratulations. You have a new steady state. But let’s say you don’t want to stay this large person that you’ve become. Well, the opposite is true as well. You could pour in a lot less water than you’re leaking.
[00:02:16.520] – Speaker 2 But as you start to lose weight, you start to get smaller and you burn less energy. You start to metabolically adapt to your new diet.
[00:02:24.930] – Speaker 1 And so you’re never going to lose weight at one constant rate. It’s always going to curve from one steady state down to another.
[00:02:33.540] – Speaker 2 Which means when you go on a diet, the 3500 calorie rule is the wrong rule.
[00:02:38.280] – Speaker 1 There’s a new rule. Wait for it.
[00:02:40.560] – Speaker 2 The new rule is for every ten calories, you eat less, you will lose a pound, but it will take you about three years or more to see the full effect of your diet, which is still pretty good. All you have to do is eat 100 calories less. You lose £10. It’s like a can of Coke. So you should expect the diet to be extremely slow, right?
[00:03:01.200] – Speaker 1 But nobody wants a slow diet. We all want to lose £20 for this summer. What’s wrong with just focusing on losing weight rapidly?
[00:03:09.900] – Speaker 2 The problem is once they’re down at that new weight, they have to be vigilant for the rest of their life. Because losing weight is slow. Gaining weight is also slow, but it slowly creep up. And then two, three years later, bang, it hits them. They’re back to where they were.
[00:03:22.930] – Speaker 1 So the mathematically approved rule for weight loss for every ten calories. I don’t eat a day. I’ll eventually lose one full pound, which means changing your steady state is a marathon and not a sprint.
[00:03:38.030] – Speaker 3 Hey, guys, this is Todd. Thanks so much for watching. If you want to have lifechanging epiphanies like this one delivered automatically every single week, make sure you subscribe also through Facebook, Twitter, and Google. We ask you, what would you advise people who are trying to take the slow path to losing weight? And here’s what some of you said. If you have any additional thoughts or comments, make sure you to leave them in the comments section below and make sure you join us next week. We’re going to talk about the differences between white bread and sugar.
[00:04:25.440] – Speaker 3 Or are there actually any differences? We’ll find out. See you next week.
Mga bessy! Ito ang mga pagkaing nakatutulong na sa paglo-lose natin ng weight, nakatutulong pa sa pagpapalusog ng ating mga puso. 👙❤️ Double benefits talaga! 😍👏
Apples
Heart health benefits:
High in antioxidants, which help prevent bad cholesterol.
– High in soluble fiber, which helps the body eliminate cholesterol.
Weight loss benefits:
– High in fiber, low in calories
– Helps curb those mid-day cravings.
Avocado
Heart health benefits:
– High in monounsaturated fats (or healthy fats).
Antioxidants and potassium can reduce blood pressure.
Weight loss benefits:
Monounsaturated fats will keep you from feeling hungry.
Blueberries
Heart health benefits:
Antioxidants have been shown to reduce blood pressure.
Weight loss benefits:
– High in fiber and low in calories
– Can help stop cravings during the day.
4. Bananas
Heart health benefits:
– Super high in potassium that helps lower blood pressure.
Weight loss benefits:
– Helps boost metabolism and burn calories.
5. Citrus Fruits
Heart health benefits:
Flavonoids can lower your risk of stroke.
Vitamin C is connected with a lower risk of heart disease.
Weight loss benefits:
– Grapefruits lower insulin which means less fat is stored in your body.
– Grapefruits also help you eat less throughout the day.
6. Green Veggies
Heart health benefits:
– Broccoli, spinach, and kale are high in carotenoids, fiber, vitamins and minerals.
Weight loss benefits:
– Broccoli has a lot of fiber without all of the calories.
Legumes
Heart health benefits:
– Beans, lentils, and peas are high in protein.
– Can help control blood sugar.
Weight loss benefits:
– Provides protein that will keep you full longer.
– Doesn’t have saturated fats like red meat.
8. Nuts
Heart health benefits:
– Almonds, walnuts, pistachios, peanuts, and macadamia nuts all help lower cholesterol.
– Macadamias contain omega-3 fatty acids.
Weight loss benefits:
– Almonds help you stay full during the day.
9. Oatmeal
Heart health benefits:
– Excellent source of soluble fiber, which attaches itself to cholesterol.
Weight loss benefits:
– The fiber will keep you from wanting to snack.
10.Potatoes
Heart health benefits:
– High in potassium and fiber, which can help lower blood pressure.
Weight loss benefits:
– Super filling
– Low calorie and no fat, sodium, or cholesterol.
11. Salmon
Heart health benefits:
– Contains omega-3 fatty acids.
Weight loss benefits:
– Helps you feel full without any extra fats.
***
Wag maliitin ang kayang gawin ng mga pagkaing ito sa ating kalusugan. Pero laging tandaan na ang lahat ng sobra ay masama kaya dahan-dahan din, bessy ha? Moderation is the key!
(Photo and info from Google Images; UnityPoint Health Des Moines, UnityPoint.Org/DesMoines/PainAndGain)
