Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇
EFFECTS OF OBESITY
-Joint Problems
-Stroke
-Heart Disease
-Cancer
-Metabolic Syndrome
-High Blood Pressure
-Psychosocial Effects
VARY YOUR RUNS
Go Slowly
Go for a slow run for 90 minutes twice a week. Slow running burns more fat.
Pick Up The Pace
As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.
High Intensity Interval Training
Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.
**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.
NUTRIENT TIPS
Drink Black Coffee
The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.
Drink Plenty of Water
Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.
Time Your Meals
Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.
SUPPORT ITEMS
Watch Your Heart Rate
Use a heart rate monitor to know how hard your heart is working and prevent burnout.
Make a Workout Mix
Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.
Dress the Part
If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.
ACKNOWLEDGE PLATEAUS
Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.
JOIN MARATHONS
Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.
SET GOALS
Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.
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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️
Paano nga ba mame-maintain ang healthy weight? Sabi nila mahirap daw kaya ‘yung iba, nagfe-fail. Kaya aalamin natin ngayon sa blog na ito ang ilan sa mga tips kung paano magkakaroon ng healthy weight at kung talagang mahirap nga ba itong ma-achieve. 👇
Increase Daily Activity
Combine a cardiovascular workout with some muscle strengthening exercises. Pace yourself to lower risk of injuries. Aim to exercise at least 30 minutes each day.
Turn the TV OFF
TV viewing is the leading behavioral predictor of obesity. The risk of obesity increases 25% for every 2 hours viewed daily.
Keep a Log
Keep track of everything you eat and drink. Include all portion sizes.
Skip Sugary Drinks
Replace with water. Soda, fruit and sports drinks offer zero nutritional value.
Eat Moderately
Control food portions. Be constantly aware of your eating habits throughout the day.
Sleep Right
Get an average of 7 hours of sleep each night. Lack of sleep increases cravings for sweets.
Slow and Steady
Be patient. Plan goals to work toward. Face the benefits and challenges that come with losing weight.
Make Realistic Goals
Initial goal should be 5-10% of your current weight. Breaking weight loss into several stages will make it much more likely for you to reach your goal.
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Hindi naman talaga mahirap mag maintain ng healthy weight kung may realistic goals tayo at kung mayroon tayong disiplina sa sarili. Kaya naman ‘di ba? Kaya! Let’s do this! 😉
(Photo and info from Google Images, Prevent Cancer Foundation. For more information, visit preventcancer.org)
Alam nyo ba’ng hindi lang ang Diyos ang may utos kundi ang pagpapapayat din?! Opo, tama ang inyong nababasa dahil sa blog natin ngayon, tutuklasin natin ang tatlong utos ng pagbabawas ng taba. Ready na ba kayo? Halika at alamin na natin! 👍👇
Drink GREEN TEA
Green tea extract is rich in antioxidants and acts as a metabolism booster as well as fat burner. Polyphenol, a nutrient present in green tea helps rev the fat burning process.
Keep Moving.
Yes, Vaporizing calories via running, biking, swimming, anything that gets your heart rate up wins over resistance training comes to getting rid of the visceral fat.
Break Up Your MEALS
Change your food habit. If you are looking to get rid of that stubborn belly fat, take small meal portions 5-6 times a day. This way the calories get distributed and you lose weight faster.
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Ang mga ito ay ilan lamang sa mga paraan na nakatutulong upang maging successful ang ating pagpapapayat. Wala namang mawawala kung atin itong susundin. 😉
Give your metabolism a boost with fat-burning (thermogenic) foods! While working out will help you burn fat, consuming these delicious fruits, vegetables, liquids and spices will also enhance your weight loss efforts! Try these 15 fat-burning foods and burn off that belly fat faster!
CHILI PEPPERS
GARLIC
GINGER
PARSLEY
BERRIES
MUSTARD
BRUSSEL SPROUTS
LEMONS
CAULIFLOWER AND BROCCOLI
GREEN TEA
VINEGAR
CABBAGE
CINNAMON
APPLE CIDER VINEGAR
WATER
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You can find these thermogenic foods at most supermarkets. You probably even have a few of these foods in your kitchen right now! Take advantage of these fat-burning foods and increase your weight loss results!
(Photo and info from Google Images, TLS Weight Loss Solution)
Narito ang ilang mga paraan ng ligtas na pagbabawas ng timbang 👍👇
Effective Strategies for Cutting Weight Safely
This requires a wrestler to initiate the process at their target weight, and then utilize normal training and weight fluctuation patterns that occur naturally.
1. Proper Hydration Status
Baseline Hydration: 1/2 your weight in pounds of body weight in fluid ounces
Checking Hydration: You want light colored urine in large amounts frequently each day.
Superhydration: Increase fluids by 200%. 150 oz. water + 150% of weight in ounces
2. Fueling the Right Way
The less a food weighs, the lower the impact it has on the scale at weigh ins.
Therefore energy density is desired rather than nutrient density (which is normally priority in regular training).
What to Avoid:
High fiber fruits and vegetables
High carbohydrate starches and grains
Foods that are high in sodium
Best Options:
High protein foods are energy dense.
Healthy fats are energy dense.
By shifting to energy dense foods, 1-2% of body weight can be effortlessly be eliminated. Increase energy dense foods greatly 24-hours before a weight in.
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Kung gusto mo talagang mabawasan ang iyong timbang, kaibigan, try mo na ang mga strategies na ito. Safe na, effective pa. Wala namang masama kung susubukan, ‘di ba?
Sa blog post natin ngayon, aalamin natin ang mga fats na dapat mahalin, limitahan at dapat nang i-let go at alisin sa sistema natin! Handa ka na ba, mumshy? Let’s go! 👇
THE FACTS ON FAT
The American Heart Association recommends replacing bad (saturated) fats with good (unsaturated) fats as part of a healthy eating pattern.
Love It!
Unsaturated (Poly & Mono)
-Lowers rates of cardiovascular and all-cause mortality
-Lowers bad cholesterol & triglyceride levels
-Provides essential fats your body needs but can’t produce itself
Limit It!
Saturated
-Increases risk of cardiovascular disease
-Raises bad cholesterol levels
Lose It!
Artificial Trans Fat, Hydrogenated Oils, & Tropical Oils
-Increases risk of heart disease
-Raises bad cholesterol levels
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Ngayong alam na natin na hindi lahat ng fats ay masama, maging mas mapanuri at matalino sa pag check at pagpili ng mga pagkain. Tandaan: Love good fats, Lose bad fats! 👍👍👍
Usapang pagkain tayo, mga kaibigan. Gusto mo ba ng mga pagkaing nakatutulong sa pagbu-burn ng fats? Syempre naman, ‘di ba? Sino ba’ng aayaw dun?! 😄 Tamang-tama! Dahil tungkol dyan ang blog post natin ngayon. Kaya kung ready ka na, tara na at alamin na natin kung anu-anong mga pagkain ito! 👇
THE 7 BEST TRUE GLUTEN-FREE FAT BURNING FOODS
1. Dark Leafy Greens
2. Turmeric
3. Ginger
4. Nuts
5. Grapefruit
6. Organ Meats
7. Green Tea
– Boost metabolism
– Prevent carbohydrates from being stored as fat
– Signal the body to release fat
– Regulate and balance blood sugar
By including these 7 gluten-free fat burning foods in a diet full of fresh vegetables, fruits, and lean proteins, you can burn fat faster.
Mga pagkaing nakakapagboost ng metabolism at nakatutulong sa paglo-lose ng weight ba ang hanap mo, bes? Well, ‘yan ang ibibigay namin sa’yo! Dahil ‘yan ang tatalakayin natin ngayon sa blog na ito! Let’s start! 👇
12 METABOLISM-BOOSTING FOODS FOR WEIGHT LOSS
1. Fish & Shellfish
2. Legumes
3. Chili Peppers
4. Lean Meats
5. Low-Fat Milk
6. Broccoli
7. Lentils
8. Oatmeal
9. Berries
10. Almonds
11. Low-Fat Cottage Cheese
12. Tempeh
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Ilan lamang ito sa mga pagkaing nakatutulong sa pagbabawas ng timbang. Lagi lang tatandaan na magkaroon ng disiplina and eat with moderation kung gustong maging successful ang pagpapapayat. 👍😉
(Photo and info from Google Images, UnityPoint Health Des Moines)
Mga beshywaps! Sa blog post natin ngayon, iisa-isahin natin ang mga pinakamahuhusay at epektibong weight loss friendly foods sa buong mundo! Excited na ba kayo? Tara at alamin na natin! 👇
1. LEAFY GREENS
Leafy green vegetables such as leafy greens including spinach, kale, swiss chards, collards can be a good addition to your weight loss diet. They are high in fiber and low in calorie content helps keep you feeling full.
2. SALMON
Salmon is rich in healthy proteins, iodine, and omega-3 fatty acids. This nutrient profile makes it an excellent choice for people seeking weight loss.
3. CRUCIFEROUS VEGETABLES
Vegetables like cauliflower and broccoli are rich in fiber and nutrients but low in calories. This healthy nutrient profile makes cruciferous vegetables one of the perfect weight-loss friendly foods.
4. WHOLE EGGS
Eggs are very satiating and packed full of healthy proteins. They have the ability to suppress appetite for 24 to 36 hours and may even help weight loss.
5. CHICKEN BREAST AND LEAN BEEF
Unprocessed meat provides a large number of healthy proteins that can make it easier for you to lose excess fat.
6. BOILED POTATOES
Boiled potatoes contain resistant starch and are shown to stimulate metabolism, suppress appetite and aid in weight loss.
7. TUNA
Tuna is one of the finest lean sources of high-quality protein. Replacing tuna with other high-carb or rich in fat foods is not only helpful in shedding extra pounds but also toning your muscles for a perfect, sculpted body.
8. LEGUMES AND BEANS
Legumes and beans are rich in fiber and protein, contributing to lower calorie intake and feelings of fullness which directly translates into weight loss.
9. SOUPS
Vegetable soups, due to their high water content, can be beneficial for losing weight. However, make sure to avoid adding fats into the soup such as cream or coconut milk.
10. COTTAGE CHEESE
Cottage cheese contains fewer calories and more protein. Its satiating effect can make you feel fuller for the whole day and can help lose weight.
11. AVOCADOS
Avocados contain healthy fats which make them a good choice for people looking for healthy foods to lose extra weight.
12. APPLE CIDER VINEGAR
Incorporating apple cider vinegar to your weight-loss diet such as vegetable salad may help suppress sugar cravings and curb appetite – possibly leading to weight loss.
13. NUTS
Nuts are packed with healthy nutrients that can aid weight loss by stimulating metabolism and increasing fat burn.
14. WHOLE GRAINS
Whole Grains are high in fiber, protein, and other nutrients and can be helpful in losing weight, especially if you are on a low carb diet.
15. CHILI PEPPER
Eating chili pepper is shown to increase fat burning and reduce appetite temporarily. However, their weight loss effect may only be helpful in people who didn’t regularly eat spicy foods.
16. FRUITS
Fruits are packed full of fiber and minerals that can prevent the instant absorption of sugar in the bloodstream and can suppress appetite for a good few hours.
17. GRAPEFRUIT
Numerous studies show that eating grapefruit may reduce calorie intake, boost metabolism and suppress appetite when eaten before meals.
18. CHIA SEEDS
Chia seeds are very rich in fiber and help absorb a large amount of water. It quickly fills you up and suppresses appetite.
19. COCONUT OIL
Coconut oil contains a significant amount of medium-chain triglycerides that are shown to boost satiety after meals.
20. FULL-FAT YOGURT
Yogurt contains a high number of probiotics; healthy bacteria that can help improve your digestive health.
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Ito ang ilan sa mga weight loss friendly foods na mayroon sa buong mundo. Syempre nasa proper consumption at discipline pa rin ang susi sa ikatatagumpay ng iyong pagpapapayat at pagbabawas ng timbang. Good luck, mga ka-beshywaps! 😉😊
