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)
Fat loss ba ‘kamo? ‘Eto mga tips para maging epektibo ang pagtanggal ng taba sa iyong sistema! 👍😊 #dontlosefat #getridofthatfat #fatlossjourney
Diet at an Appropriate Rate
Most people try to lose as much body weight as quickly as possible. However, this may not be the most effective approach to maintaining muscle mass while dieting.
Use a Flexible Approach
Many individuals significantly restrict food choices or follow a set meal plan while dieting. While this may work in the short term, it is not sustainable long term.
Eat Adequate Protein
Protein is important for muscle recovery. It can also help you feel full while dieting. Protein needs may be increased in someone who is dieting, training hard, and very lean.
Don’t Eliminate Carbohydrates or Fat
It is common for most people to significantly restrict or even eliminate fat and or carbs while attempting to lose weight. However, removal of carbohydrates can decrease performance during a workout which may lead to increased muscle loss while dieting.
Keep Food As High As Possible While Still Making Progress
Dieting results in a number of physiologic changes, including metabolic adaptation to the reduced caloric intake and caloric deficit. This leads to plateaus in weight loss along the way.
Don’t Stress Over the Small Details
Most people sweat over a lot of small details trying to lose fat. However, many of these small details aren’t worth worrying about.
Supplements Will Not Make Up For a Poor Diet
We’re not telling you supplements are worthless. But taking an excessive amount of supplements won’t make up for inconsistent nutrition and training habits.
***
Magiging epektibo lamang ang mga tips na ito kung sasabayan natin ng tiyaga, self-control, at self-discipline. Kaya natin yan! Para sa pagkawala ng fats sa ating katawan! Fighting! 👍👊
Siguradong tatakbo ka na naman para hindi mahuli. Pero wag na init ulo, beybeh! Dahil may mga magagandang epekto naman ang pagtakbo sa ating kalusugan at sa paglo-lose natin ng weight!
Kaya habang tumatakbo ka’t hinahabol ang oras, isipin mo na lang ang mga tabang mawawala sa iyong katawan!
Oh ‘di ba? Late ka man at pagod, good vibes pa rin dahil naging healthy ka na, nakapag lose ka pa ng weight! 😉😄👏
BUY Lean n Green slimming coffee while doing these running tips for weight loss, mas mabilis!
EFFECTS OF OBESITY
– Joint Problems – Stroke – Cancer – High Blood Pressure – Psychosocial Effects – Metabolic Syndrome – Heart Disease
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 to invest 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.
***
Next time you think about losing weight, think about running first because that’s the most easiest and the most convenient way to shed weight and fats. So, let’s go! Let’s run for fitness!
Madalas pag may nakikita tayong sexy and fit people, napapaisip at napapatanong tayo, “Ay pano kaya nila nagawa ‘yan?” “How to be you po?” Aminin! Ngayon, ipapakita namin ang mga sikreto (hindi na sya sikreto ngayon 😂) ng mga taong ito at kung paano tayo magiging tulad nila! 😍 #secretsoffitpeople #howtobefitandhealthy #roadtoahealthierandfitterlife
If you have ever looked at a healthy and fit person and wondered how you can be like them, you are not alone. Here are seven secrets of fit people:
1.They have consistent habits. Fit people recognize that there is not one single thing that needs to be done to be healthy & at an acceptable weight. Instead, they engage in many healthy habits that contribute to a healthy weight and level of fitness.
2.They eat balanced meals. Eating right isn’t complicated, but it does involve a lot of things. You should start the day with a smart breakfast in order to give you energy and keep you full for longer. You should also avoid skipping meals, which can make you hungry & contribute to the consumption of high calorie foods later in the day.
3.They keep track of what they eat. This can be done by writing the foods down or using a tracking app on a computer or smartphone. Either way, fit people are aware of what they are putting into their body.
4.They don’t drink their calories. Coffee creamers, fruit juices, sodas, and energy drinks all contain a lot of sugar and excess calories. Avoid this pitfall by keeping a water bottle with you at all times.
5.They do exercise that they enjoy. You are less likely to stick to exercise if it is hard for you to do, or if it feels like a chore. Find an exercise or physical activity that you can get excited about, like kayaking or bike riding.
6.They surround themselves with fit influences. This can include finding a partner to exercise with or even just following fitness oriented people on social media. Following healthy blogs and subscribing to health oriented magazines can also keep the fit mindset at the forefront.
7.They get a lot of sleep. Your muscles recover when you sleep, so it’s definitely necessary for a fit person. There is also a link between sleep and decreased incidences of obesity.
***
Bessy! No need to ask “How to be you po?” pag sinunod at ginawa natin ang mga ito! Palalagpasin pa ba natin ang pagkakataong maging fit and healthy? Syempre hindi noh! Kaya, go for it! Let’s get fit and healthy! 😉🙌😍
Metabolism is the system that converts what you eat and drink into energy. At any time this can speed up and slow down. So how can you signal to your body that food is plentiful, times are good and you are ready to speed up and burn fat?
Eat Healthy Fats
Dark Chocolate
Avocado
Olive Oil
Coconut Oil
Natural Peanut Butter
Nuts-Walnuts
Flax Seed
Fish-Salmon
Olives
Soybeans
Eat Small Meals Every 3-4 Hours
Eating every 3-4 hours can help you develop a great relationship with food and keep you burning fat for hours.
Drink 2-3 Liters of Water a Day
According to WEBMD, after drinking 17 oz of water, metabolism speeds up 30% within 10 minutes and reaches a maximum boost after 30-40 minutes.
Sleep 8 Hours
Sleep helps the body perform at its best all day long. Sleep deprivation signals your metabolism to slow down, use less energy, and causes many to binge later in the day. Sleeping your way to slim works, trust us!
Avoid Restrictive Diets
Avoid diets that are under 1350-1500 calories a day for women depending on height.
Eat More to Lose Weight
Extreme calorie restriction wrecks lasting weight loss efforts as your body compensates by slowing down your metabolism and conserves calories for survival.
The race to speed up metabolism is really about working with your body and understanding that everything it does is in your best interest, including storing fat to burn it later.
FOODS TO INCLUDE IN YOUR DIET
Raspberries
Salmon
Green Tea
Avocado
Chili Peppers
Fennel Tea
Flaxseeds
Watermelon
Chicken
Almonds
Apples
Soybeans
***
Nasa iyong pag-aalaga sa iyong sarili’t kalusugan ang susi sa maayos na metabolismo ng iyong katawan. Aja! Fighting! 👊
Ang dami nang hacks online na pwedeng gawin to make life much easier tulad na lang ng life hacks, DIY hacks, at marami pang iba. Pero alam n’yo bang may mga related hacks din para sa pagbabawas ng timbang at pagpapapayat gaya ng Low Carb Hacks? At ‘yan ang tatalakayin natin ngayon sa blog na ito! So kung ready na kayong malaman ito, let’s get it on! 😍😄
Swap This:
Soda & Fruit Juice
Burgers & Fries
Bread & Sandwiches
Snack Foods
Ice Cream
Processed Meats
Pasta
Sweets &Confectionery
Cocktails
For This:
Water & Lemon or Milk
Bunless Burgers & Salad
Salads, Egg Wraps, Lettuce Wraps
Cheese, Olives, Veggies, Cold Meat
Low Carb Cheesecake
Real Meat
Vegetable Pasta
Dark Chocolate
Red Wine, Spirits
BAKING HACKS
Swap This:
Flour
Breadcrumbs
Margarine/Seed Oils
Frosting/Icing
Sugar
For This:
Ground Almonds or Coconut Flour
Ground Almonds
Butter, Olive Oil, Coconut Oil
Ganache, Cream Cheese Frosting
Stevia or Sweetener of Choice
PANTRY & FRIDGE HACKS
Swap This:
Toast & Jam
Rice
Fruit & Flavored Yogurt
Sweets & Confectionery
Cereals
Mashed Potatoes
For This:
Smoothies & Berries
Cauliflower Rice
Natural Yogurt & Fresh Berries
Dark Chocolate, Nuts, Berries
Eggs, Bacon, Grain-Free Granola
Mashed Cauliflower
And that’s all! Mas magiging madali na ang paglo-lose natin ng weight at pagpapapayat with these amazing hacks! So ano pa’ng hinihintay natin? Let’s do this! Fighting! 💪😁
Gustong magbawas ng timbang pero hindi alam kung ano ang mga dapat at hindi dapat kainin? Natatakot na mag-try dahil baka masira ang weight loss routine? Wag na mag-alala mumshie! Narito ang best foods para sa iyong weight loss! #foodsforweightloss #fitnessgoals #weightlossjourney #weightlosstransformation #toahealthierandfitteryou
1. Ginger
Ginger extract works best as an appetizer and also clean the colon by removing blockages. This activity boosts metabolism and helps in effective weight loss.
2. Cayenne
Cayenne has the ability to create more heat in our body, which aids in burning of fat and calories rapidly. Capsaicin con boost metabolism by 20%.
3. Celery
Regular consumption of celery juice before every meal helps to reduce weight. It makes you feel full for long time because of the fiber content.
4. Garlic
The Allicin present in garlic helps to reduce sugar and food cravings, which lead to weight gain/unhealthy eating habits.
5. Mint Leaves
Mint contains stimulants that improves digestion effectively. It activates the salivary glands and secretes more enzymes, which helps in effective digestion.
6. Cinnamon
Cinnamon helps to break down sugar and lets the body absorb glucose. Makes you feel fuller in the stomach and reduces cravings for more food.
7. Fennel Seeds
Apart from reducing cholesterol, Fennel seeds also improve metabolism rapidly. When consumed regularly, it reduces fat and digests food smoothly.
8. Indian Gooseberry
Boosts metabolism, regulates bowel movements and enhances digestion. All this helps to lose weight. It also detoxes the body effectively.
***
Eat healthy to lose weight easily. Choose to be healthy and fit!
(Photo and info from Google Images, BowlofHerbs.com)
