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The Healthy Fats and Oils, Bow!

Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !

FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.

WHICH TO EAT:

SATURATED
FOR HOT USES

Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.

Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)

WHICH TO DITCH:

SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.

UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL

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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍

(Photo and info from Google Images, DRJOCKERS.COM)

GREEN COFFEE EXTRACT – WEIGHT LOSS WITHOUT SIDE EFFECTS

Ang dami dami nang pag aaral ng mga scientist tungkol sa weight loss properties the Green coffee beans!

Ngayon malalaman nating ang mga importanteng benefits ng green coffee bean.

Ito yung kayang gawin at maitutulong ng Green Coffee Bean Extract sa paglo-lose natin ng weight.

Take note, no side effects yan ha! Go na tayo sa Green Coffee Bean Extract! 🍵☕🙌❤️👙 #greencoffeebean #weightlossjourney #roadtofitterandsexierus

GREEN COFFEE AVAILABLE! COD! 0917880172

Green Coffee Bean Extract: Weight Loss Without Side Effects

Green coffee extract is coffee beans picked from the vine but never subjected to the roasting ovens which burn out the chlorogenic acid inherent to the crop.

Green coffee bean extract requires no complement of diet restrictions or exercises for weight reduction.

The Problems on Obesity

World Health Organization prediction for 2015: In 23 billion overweight adults, 700 million will be obese. Worldwide obesity has doubled since 1980.

Based on Market Research News, the estimated global market for nutraceuticals in 2014 is over $350 billion.

65% of world population live in countries where overweight and obesity kills more people than those that are underweight.

1.5 billion, in which 200 million are males and 300 million are females, 20 years and older were overweight.

Global Obesity Problem Forecast: the number of overweight children all over the world is increasing.

Across OECD counties, 1:2 in adults is currently overweight and 1:6 in adults is currently obese. The rate of overweight people is projected to increase by a further 1% per year for the next 10 years in some countries.

Health care expenditure for an obese person is at least 25% higher than for someone with normal weight.

Scientific studies backing up the health benefits of Green Coffee Bean Extract

1,050 mg of the extract was given to 16 obese adults and tracked their lifestyle habits for 22 weeks. Weight Loss Result? 10.5% body weight (17 lbs average)

In another study, subjects who took the extract daily were tracked over 12 weeks. Weight Loss Result? 10.5% body weight and 16% body fat.

-No new diet to abide by.

-No new exercise routine or workouts they had to follow.

-Simply added the extract to their daily intake.

Zero Negative Side Effects

Since it is completely natural, all test subjects had no indications that green coffee pills have any harmful side effects.

Suggested use of Green Coffee Bean

Take one (1) capsule daily before meals with an 8 ounce glass of water.

***

Safe na, effective pa! Ito na siguro ang kasagutan sa ating weight loss prayers, bessy! Tara, push na natin ‘to! 😉😍

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

Mga Dapat Kainin Upang Pumayat, Alamin Dito!

Karamihan sa mga taong nagpapapayat o gustong pumayat ay halos hindi na kumain dahil sa takot na baka lalo silang tumaba. Maling-mali yun, kaibigan. Bukod sa magkakasakit at maghihina sila, lalo lang silang magugutom tapos mapaparami ang pagkain nila at lalo silang tataba kung ganun. Actually, may mga pagkain naman na sa tamang oras at dami ay makatutulong sa pagpapapayat at pagiging fit and healthy nila. At ‘yan ang ating pag uusapan sa blog na ito! 😉

A Day of Food
What to eat to lose weight

Breakfast – 342 calories
3 vanilla cinnamon
Protein pancakes + 1/2 diced apple

Mid-morning snack – 218 calories
6-ounce container Greek yogurt + 10 blueberries + 1/4 cup granola

Lunch – 323 calories
1 1/4 cup Skinny Taco Chicken Chili + 2 tbsp Green Goddess Hummus + 12 carrots

Dinner – 328 calories
3 wedges Chicken Fajita Quesadilla + 1/2 cup black beans + 1 cup broccoli

Bonus – 100 calories
8-ounce protein shake OR 100-calorie protein bar

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Kaya kumain ka pa rin bes ha? Ang pagpapapayat ay hindi dapat nakakastress at nakakagutom. Just enjoy it! 😉

(Photo and info from Google Images, popculture)

Hindi nagda-diet pero pumapayat? Paano? Alamin dito!

Pwede bang pumayat o magpapayat nang hindi nagdi-diyeta?

Yes po. Opo, tama ang inyong nabasa. Pwedeng pwedeng magbawas ng timbang nang hindi nagda-diet. Ang tanong ay PAANO? ‘Yan ang ating tutuklasin sa post na ito 😉👇

10 FAST, EASY TIPS TO LOSE WEIGHT WITHOUT DIETING

Losing weight doesn’t have to consist of eating nothing but a lettuce leaf. Here’s 10 tips to get you from Buddha belly to skinny minny all without dieting!

1. Slow down & time your meals

Pacing your meal triggers the body’s fullness hormone. Wolf your dinner down and the brain doesn’t have time to tell the stomach it’s full!

2. Sleep more!

Sleeping replaces idle activities e.g. watching TV with a box of chocolates. 7 hours of sleep or less revs up your appetite leading to eating more.

3. Serve more fruit and veg

Fruit and veg are high in fiber and water content & therefore fill you up quicker.

4. Get used to loving soup!

Soup is handy at the start of a meal to curb appetite and slow eating speed.

5. Eyes on the prize

Buy clothes slightly too small and keep your eyes on the prize of fitting them!

6. Chew gum

Research has shown that chewing gum can occupy you enough to avoid the dreaded snack attack! Lethal for anyone wanting to lose weight.

7. Increase your water intake

So after you’ve put down the beer/glass of wine, why not pick up a glass of water which is both refreshing, won’t give you a hangover, and also makes you feel fuller.

You have a good night, no hangover and stay slim by avoiding the kebab shop on the way home from the pub!

8. Cut the sugar!

Replace one sugary drink/treat a day with a glass of water or savoury snack.

9. Home cook!

When you cook at home, you know exactly what is going into your food and so can make it extra low calorie or healthy. The same doesn’t apply for meals out or takeaways!

10. Enjoy yourself!

Losing weight isn’t easy. It’s even harder however if you’re hating every minute. Enjoy yourself, set small goals and don’t limit yourself to eating one lettuce leaf every three days.

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From 3 layers ng bilbil to sexy, flat tummy nang walang diet? Posibleng posible yan, kaibigan kung gagawin mo lang at imi-maintain mo ang mga nasabing tips dito. Ready ka na ba? Let’s do it now! 💪😉

(Image and info from Google Images)

Alamin ang 5 Sources ng Healthy Good Fats

‘Pag fats ang pinag uusapan, marami ang umiiwas, marami ang umaayaw. Akala natin, lahat ng fats masama. Pero dyan tayo nagkakamali. Dahil may mga good fats din na syang nakatutulong upang tayo’y manatiling healthy and fit. Ilan nga diyan ay narito sa post na ito. Check it here 👇

1. Avocado

Avocado is loaded with good amount of monounsaturated fatty acids oleic acids that lower LDL cholesterol and promote heart health.

2. Cheese

A slice of cheese is loaded with protein, calcium, selenium, and Vitamin B6 and essential fats that regulate blood sugar levels.

3. Nuts

Almonds, walnuts, and hazel nuts are a source of essential fatty acids, protein, and antioxidants for heart health and memory.

4. Chia Seeds

Chia seeds are abundant in Omega 3 fatty acids, Alpha linolenic acids (ALA) which lower blood pressure and combat inflammation.

5. Dark Chocolate

Dark chocolate is a store house of antioxidants and essential nutrients that improve blood flow and heart health.

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Ngayon alam na natin na may mga sources din ng good fats na nakatutulong sa ating pagpapayat at sa pagiging fit and healthy. Pero let’s use it wisely. Dahil lahat din ng sobra ay masama 😉

(Photo and info from Google Images, Netmeds India Ki Pharmacy)

Fat Burning Protein – Everything You Need To Know

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

–>>LEAN N GREEN COFFEE for WEIGHT LOSS<–
Eli – 09178801712

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

***

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)

10 Steps Para Sa Mabilisang Pagpapapayat

Halos lahat tayo gusto nang mabilisan. Yung instant ba. Pati nga sa pagpapapayat, gusto natin mabilisan din. Kaya narito ang 10 steps para sa mabilisang pagpapayat in just 21 days! Check mo na dito! 👇

HOW TO LOSE WEIGHT FAST

Step 1: Calculate BMR

Calculate your resting energy needs. (Basal Metabolic Rate)

Men = Weight (lbs) x11

Women = Weight (lbs) x10

Step 2: Calculate TDEE

Total daily energy expenditure (TDEE)

Determine how many calories you need to maintain your current weight.

Sedentary = 1.2 x BMR

Mod. Active = 1.5 x BMR

Very Active = 1.7 x BMR

Step 3: Estimate Calories

Estimate how many calories do you need to lose weight.

Sustainable Weight Loss = TDEE x 0.85

Aggressive Weight Loss = TDEE x 0.80

Step 4: Calorie Burn

Increase calorie burn

Lift weights 2-3x/week

Also add High Intensity Training 2-3x/week

Step 5: Eat This

Eat more of these kind of foods:

-Veggies

-Protein

-High Fiber Foods

-Water

Step 6: Skip This

Eat less of these kinds of foods:

-Added Sugars

-Refined Grains

-Processed Foods

-Empty Calories

-Sugar Sweetened Beverages

Step 7: Track Food Intake

Download the Trifecta app for easy food tracking.

Step 8: Count Your Macros

How many grams of carbs, protein and fat are you eating?

Step 9: Stay Motivated

-Positive Vibes

-Get Enough Sleep

-Remember Your Why

Step 10: Be Consistent

Stick to it for at least 21 days!

Weight Loss Calculator – Example

This is Beth, she’s 160 lbs. and moderately active. To lose weight she will need to eat less than 1920 calories a day.

160 lbs. x 10 = 1600 (BMR)

1600 x 1.5 = 2400 (TDEE)

2400 x 0.8 = 1920 Calories

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Sabi nila walang overnight na pagpapayat pero pwede ka naman mag lose ng weight in just 21 days, kung susundin mo lang ang mga steps na narito. So just be consistent and good luck! 💪👊🤘

(Image and info from Google Images, TRIFECTA Organic Meal Delivery)

How Probiotics Help You Lose Weight and Belly Fat?

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.

***

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)

How to Lose Fat on Your Face – 5 TIPS PARA SA IYONG CHUBBY FAT FACE –

Hello there! Want to know How to Lose Fat on Your Face?

Sabi ng iba hindi raw lahat ng taba, sa katawan o sa tiyan napupunta, yung iba sa mukha.

Tinamaan ka ba, bes?

Gusto mo rin bang mabawasan ang taba sa iyong mukha? Narito ang ilang paraan upang magmukhang payat ang iyong pisngi 😉😊

5 TIPS TO LOSE WEIGHT IN YOUR FACE

6 SECRETS NG PAGPAPAYAT – ALAMIN!

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.