Bes!!! Ang sarap kumain ‘no? Lalo na ngayong lockdown at karamihan ay nasa loob lang ng bahay at walang magawa, lalong nakakatuksong kumain nang kumain. Pero s’yempre ‘pag nag binge eating, asahan na ang pagdagdag ng timbang at alam nating hindi ‘yun maganda sa kalusugan. Mapapaisip ka rin kung paano ngayon magbabawas ng timbang at makakarecover mula sa pagbi-binge eating. Wag kang mag-alala, bes dahil iisa-isahin natin ang mga hakbang kung paano makakabawi mula rito.
STEP ONE
Don’t panic! Take a deep breath. One bad meal or bad day will not make you gain weight. Get your mind back on track & stay focused. Rebuild your willpower and use the slip up as motivation!
STEP TWO
Detox time. Start your day with plenty of water-aim for at least 100 oz. It helps to cut up a whole lemon and squeeze the juice into your water pitcher for more detoxifying benefits. Try to drink one glass per hour while you are awake.
STEP THREE
Load up on fruits & veggies. You will need all the vitamins & minerals that you can get to help banish those nasty calories away. Do not touch any junk! Keep your grams of carbs & sugars as low as possible or the day to prevent sugars from forming and adding to your binge. Think lean meats, veggies, & only natural sugars such as fruits.
STEP FOUR
Move your body! Lots of cardio is key because what you want to do is SWEAT out those toxins from all the sugar/carb/fat overload. Aim for at least 30-45 minutes of running or elliptical to flush your system.
STEP FIVE
Keep up the good work and continue eating clean and working out. Chances are, you will not see a difference on the scale or on your body! Smile & enjoy. Forget the binge. Just strive to do better and take it as a learning experience.
‘Ika nga nila, “Slowly but surely.” ‘Wag mong madaliin, bes. Just keep pushing and you’ll get there soon! Pasasan ba’t makakabawi ka rin! Smile 🙂
Kaibigan, alam mo bang hindi naman ganun kahirap ma-achieve ang “great look and great feeling?” ‘Uy, na-curious s’ya. Halika at alamin natin kung ano-ano ang mga pwedeng kainin to look great and feel great!
Fruits
1. Berries
2. Apples
3. Bananas
4. Oranges
5. Avocados: The blacker, the better
6. Limes & Lemons: Find the heavy ones… They’ll have more juice.
Halos karamihan sa atin ay gustong mawala o mabawasan man lang ang mga bilbil o ‘yun bang tinatawag na belly fats. Aminin mo bessy, ‘yun din ang matagal mo nang hinihiling, ‘di ba? Kaya naman ibibigay namin ngayon ang 7 tips upang mabawasan, kung hindi man mawala, ang inyong mga belly fats.
1. Eat More Protein
Studies show people consuming good quality protein regularly have lesser belly fat.
2. Have Small Meals
Not just reducing belly fat, eating small meals help in overall weight loss too.
3. Eat More of Viscous Fiber
Viscous fibers are the soluble fibers that help in weight loss by keeping the stomach full for a long time.
4. Reduce the Carbs Intake
Reducing the consumption of simple carbs can help weight loss as well as reducing that tummy fat.
5. Don’t Have Any Added Sugar
Aerated beverages, as well as many packaged foods, contain added sugar that is a contributor to your tummy fat.
6. Go for Aerobic Exercises
You can follow aerobic exercises that, not only cut down the stubborn belly fat but also helps in building body stamina and boost body’s energy levels.
7. Take 8 Hours of Beauty Sleep
Studies have shown that fat accumulates around the waistline due to sleep irregularities.
Sa healthy lifestyle, tiyaga, at disiplina, maa-achieve natin ang inaasam na #flatbellygoals at #sexytummygoals !
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.
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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
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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! 😊😉
