Ang pagbabawas ng timbang ay hindi madali. Nariyan ang mga tukso na hindi maiiwasan tulad ng pagbi-binge eating. Pero ‘wag mag-alala dahil kaya namang ma-overcome ‘yan at mapagtagumpayan ang weight loss journey.
PHASE 1: STOPPING BINGEING
• Remove the physical drive to binge by eating regularly and adequately. Stop dieting.
• Manage urges and thoughts (detaching, over-evaluation of shape and weight, sabotaging thoughts)
• Manage environment (planning ahead for trouble periods, avoiding creating mayday scenarios, taking a break from avoidable triggers)
PHASE 2: BINGE FREE STABILITY
• Rehearse and cement coping skills over a period of at least 4 weeks
• Achieve weight stability
• And allow digestive and central nervous systems to heal from physical effects of binge eating
PHASE 3: CREATE CALORIE DEFICIT
• Learn to feel body signals and use hunger and satiety
• Maximize satiety from food through meal sizing/timing and content.
• Incremental and sustainable changes are paramount to avoid re-triggering binge behavior
That’s it! You can do it, besh. From bingeing to being fit and healthy!
Bes, sa tingin mo ba ay mahirap ma-achieve ang #flatbellygoals at #sexytummygoals mo? Nag diet at nag workout ka na pero wa epek pa rin? Baka naman you need to change something? Sa meal, sa diet o sa lifestyle mo. Bakit hindi mo subukan ang 7-day flat tummy diet meal plan na ito? Malay mo, ito na ang sagot sa dasal mo na lumiit at sumexy ang tiyan mo.
Day 1
BREAKFAST: Boiled egg, bacon, apple, toast, and coffee
LUNCH: Ham and cheese sandwich with avocado
SNACK: Greek yogurt
DINNER: Grilled chicken salad
Day 2
BREAKFAST: Berry smoothie with chia seeds
LUNCH: Kale & tuna salad
SNACK: Unsalted nuts
DINNER: Cold and lentil salad
Day 3
BREAKFAST: Broccoli rabe & egg toast
LUNCH: Shrimp salad
SNACK: Cheesy peas
DINNER: Grilled chicken
Day 4
BREAKFAST: Avocado banana smoothie
LUNCH: Open wasabi tuna sandwich
SNACK: Berries
DINNER: Flank steak with balsamic vinegar
Day 5
BREAKFAST: Cinnamon oatmeal
LUNCH: Turkey wrap
SNACK: Olive and cheese
DINNER: Red hot chicken pasta
Day 6
BREAKFAST: Breakfast burrito
LUNCH: Turkey chili
SNACK: Hard- boiled egg
DINNER: Mediterranean style cod
Day 7
BREAKFAST: Berry and chia pudding
LUNCH: Pesto shrimp pasta
SNACK: Trail mix
DINNER: Pecan and pork chops
So ayan nga, bes, we wish you all the best and sana ma-achieve mo na ang inaasam na #flatbellygoals at #sexytummygoals mo! Fighting!
Ang weight loss ay palagi nang isa sa mga “most searched for topics” online. Ngunit simula nang mag-lockdown, ang pagbabawas ng timbang habang nasa loob ng bahay ay nagiging online trending topic na marahil na rin siguro karamihan sa atin ay mas nag-gain ng weight dahil sa bagong lifestyle. Ang good news ay hindi naman dapat maging mahirap ang paglo-lose ng weight habang nasa bahay lang. Kaya naman ibibigay namin sa inyo ang 12 madadali ngunit epektibong tips sa pagbabawas ng timbang ngayong lockdown.
1. WATER
Drink lots of it before meals & between meals. Dehydration often masks itself as hunger.
2. EAT YOUR CALORIES
Don’t drink them, except for healthy smoothies. No sodas (even diet) or most juices. Eat your fruit when possible, the extra fiber helps you feel full.
3. USE SMALLER PLATES
And a bigger spoon or fork. Trick your body into thinking you are eating more food, if you see a plate filled with food, your brain thinks “Wow I just ate a whole plate of food.”
4. PILE UP YOUR FOOD
Heap your food into a tall pile, same philosophy as above, a tall pile of veggies looks much bigger.
5. VEGGIES FIRST
Put your vegetables on your plate first, they should cover about half of it.
6. MAKE IT LOOK BIGGER
If you eat half a chicken breast and save half for another meal, cut it the long way so it looks bigger.
7. SPICE IT UP!
Spicy food fools your taste buds into being more satisfied with smaller amounts.
TIP: Sprinkle popcorn with a spicy pepper blend, delicious!
8. NO FAD DIETS
Starvation mode freaks your body out so that it holds onto every fat cell for dear life, in case you need it later.
9. LOVE YOURSELF
If you don’t love yourself heavy, you won’t love yourself skinny either, it’s not a magic fix-all for problems, you did not get heavy overnight and you will not lose it overnight either.
10. CHANGE YOUR LIFE
There is no magic cure, the ONLY way to lose weight & keep it off is to consistently burn more calories than you take in. It’s a life change, not a 2 week change.
11. MAKE IT A MANTRA
“Today I will eat food that nourishes my body and makes me feel good. I will do some gentle exercise to stretch my muscles, because I deserve the best I can do for myself.”
12. KEEP TRACK OF INCHES
When you think you have hit a plateau in weight loss, it’s your body exchanging fat for muscle. Muscle tissue is half the size of fat and burns calories more efficiently.
There you go! So stay safe, stay healthy but stay fit as well, mga beshywaps!
(Photo and info from Google Images. Brought to you by PositiveMed)
Bigger isn’t always better, especially when it comes to portion sizes. Standard portion sizes have increased significantly over the years, making it difficult for some to keep calorie intake under control.
The Bigger Picture
Fact: Americans are gaining weight. Check out what a difference 40 years can make.
BMI System
What is a BMI? Body Mass Index; estimates body fat based on height and weight.
BMI Equation: weight (lb) x 703/height (inch)
BMI Scale
=< 18.5: Underweight
18.5 – 24.9: Healthy
25 – 29.9: Overweight
=>30: Obese
1971: 15% of Americans were obese.
2010: 36% of Americans were obese.
Even more shockingly, in 2010, 69% of Americans were overweight or obese.
Why has our nation gained so much weight?
Portion Sizes: Then & Now
Compare today’s typical portion sizes to those from 20 years ago.
French Fries
Then: 210 cal., 2.4 oz.
Now: 610 cal., 6.9 oz.
Chocolate Chip Cookie
Then: 55 cal., 1.5 in. diameter
Now: 275 cal., 3.5 in. diameter
Muffin
Then: 210 cal., 1.5 oz.
Now: 500 cal., 4 oz.
Bagel
Then: 140 cal., 3 in. diameter
Now: 350 cal., 6 in. diameter
Cheeseburger
Then: 333 calories
Now: 590 calories
Soda Pop
Then: 85 cal., 6.5 oz.
Now: 250 cal., 20 oz.
Turkey Sandwich
Then: 320 calories
Now: 820 calories
Spaghetti & Meatballs
Then: 500 calories
Now: 1,025 calories
Coffee
Then: 45 cal., 8 oz.
Now: 350 cal., 16 oz.
Why Does Size Matter?
The results of a recent American Journal of Clinical Nutrition study might surprise you.
Volunteers were given macaroni and cheese in either a 2.5-cup or a 5-cup container container.
On average, volunteers ate 30% more when given a 5-cup container but reported no increase in fullness.
Surprisingly, most volunteers didn’t even realize there was a difference in portion size.
Portion Control Tips
With larger portions becoming the norm, what can you do to prevent weight gain?
• Avoid serving food family style at the dinner table.
• Use small dishware at home.
• At a restaurant, box up half your meal before picking up a fork.
Helpful Serving Sizes
When you don’t have measuring cups on hand, just use your hand.
• A Closed Fist (roughly 1 cup) is a serving of:
Pasta
Rice
Fruit
Veggies
• Your Palm Size (roughly 3 oz.) is a serving of:
Meat
Fish
Poultry
• An Open Handful (roughly 1 oz.) is a serving of:
Nuts
Raisins
• 2 Open Handfuls (roughly 1 oz.*) is a serving of:
Chips
Popcorn
Pretzels
• Your Thumb (roughly 1 oz.) is a serving of:
Nut butters
Cheese
• Your Thumb Tip (roughly 1 tsp.) is a serving of:
Oils
Butter
Sugar
*Snacks like chips and popcorn weigh less than nuts and dried fruit.
—————————————————————–
Sa ating panahon ngayon, marami na talaga ang nagbago. Pati na ang portion size ng ating pagkain ay malaki na rin ang pinagbago. Sana ay makatulong ang mga tips na narito upang maiwasan ang pagtaas ng timbang at pagtaba ng sobra sa kabila ng paglaki ng portion size na ating kinakain. 👍😊
(Photo and info from Google Images. Brought to you by: NorthShore University HealthSystem, The health experts at NorthShore University HealthSystem explore portion sizes and provide portion control tips to help you navigate your way to better health.)
Mga kaibigan, narinig n’yo na ba o pamilyar ba kayo sa LCHF Diet o ang Low Carb, High Fat Diet?
Kung hindi pa, samahan n’yo kaming alamin kung ano ito at kung ano-ano ang mga pagkain at inumin na maaari at hindi maaaring kainin at inumin sa diet na ito. 👇😉
LOW CARB
Avoid:
• Sugar
• Starchy foods (bread, pasta, rice and potatoes)
HIGH FAT
Eat:
• Meat
• Eggs
• Fish
• Natural fats
• Vegetables growing above ground
Drink:
• Water
• Tea
• Coffee with cream
—————————————————————-
Ladies and gentlemen, the LCHF Diet! Ano’ng masasabi n’yo sa diet na ito, mga kaibigan? Gusto n’yo rin ba itong subukan? Share your thoughts with us! 😊😉
Ngayong araw sa blog na ito, ating aalamin kung totoo nga bang nakatutulong sa paglo-lose ng weight ang pag-inom ng low-calorie sweetened drinks.
Handa ka na bang malaman ang matamis na katotohanan? Tara! 👇😉
A study published in the journal Obesity compared two groups of people in a 12-week weight loss program.
IN ONE GROUP
142 PEOPLE drank low-calorie sweetened beverages.
RESULTS: Lost an average of 13 pounds. Reported being less hungry.
IN THE OTHER GROUP
134 PEOPLE drank only water.
RESULTS: Lost an average of 10 pounds.
The randomized-controlled study – the gold standard in scientific research – was conducted by researchers at the University of Colorado & Temple University. Both groups participated in the same weight loss intervention program, and both had similar physical activity levels.
THE VERDICT: Low-calorie sweetened beverages can be part of an effective weight loss strategy program.
——————————————————————
Legit, mga bes! 😮 Napatunayan at napag-aralan nga na maaaring makatulong sa pagbabawas ng timbang ang pag-inom ng mga ganitong inumin. Pero syempre, moderation is the key 🔑, dahil lahat ng sobra ay masama rin. Sakto lang dapat, mga bes, ok? 👍😉
(Photo and info from Google Images. Need to know more? Visit www.foodinsight.org. International Food Information Council Foundation)
Healthy diets are followed by every fitness enthusiast nowadays but there are so many different opinions about what to eat or when to eat given by so many different people.
Here, find the truth about various myths related to healthy diets. 👇😉
Chocolate
Myth: Chocolate is very bad for your health.
Truth: A piece of dark chocolate is actually very beneficial for your health.
Food
Myth: If you eat less, you will lose weight.
Truth: A person who eats 5-6 times a day will lose weight.
Olive Oil
Myth: Olive oil has lesser calories.
Truth: It is just a healthy option and has as much calories as the next oil.
Fruits
Myth: Fruit is the best dessert ever.
Truth: Fruit is best for snacking.
Exercise
Myth: You burn calories by exercising.
Truth: Your body burns calories by carrying out various daily functions.
———————————————————–
‘Yan ay ilan lamang sa mga napakaraming haka-haka at mga katotohanan pagdating sa healthy diet. Ikaw, may alam ka rin bang myths and truths na hindi nabanggit dito? Share mo naman ‘yan at ating pag-usapan! 😉
Regular exercise should be part of our lives, as much as we routinely breathe, eat and drink. Exercise should be a lifestyle priority.
What’s Right for You?
Exercise must be prescribed according to:
• Body composition
• Lifestyle
• Genetics
• Metabolic type
• Goal of the training
What to consider when choosing food to include in your diet?
• For health.
• For weight or fat loss.
• For weight or muscle gain.
Identify Good Foods For Your Diet
The food industry has become very clever at marketing strategies, and it only takes a look at the increasing obesity and diabetes rates to conclude that we are not educated in what we eat.
• Identify good foods through their labels.
• Advise on the correct ratios for your metabolic type.
• Explore your current eating habits and make realistic changes.
• Educate on aspects of nutrition suited for your lifestyle and based on your goals.
——————————————————————
So mga beshies, kung gusto n’yong maging effective ang pagpapapayat n’yo, pagsabayin ang proper exercise at healthy food and diet. At syempre idamay mo na rin ang disiplina sa sarili 😉 Kayang kaya ‘yan! We believe in you! Fighting! 💪👊😉
