If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term.
Think lifestyle change, not short- term diet
Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life.
Find a cheering section
Social support means a lot. Seek out support—whether in the form of family, friends, or a support group–to get the encouragement you need.
Slow and steady wins the race
Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.
Set goals to keep you motivated
Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes.
Use tools that help you track your progress
Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose.
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Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis.
(Photo and info from Google Images. Designed & Developed By RX Fitness Pros)
Gusto nyo bang pumayat at maging sexy forever? Syempre naman, ‘di ba? Sino ba’ng may ayaw nun?! 😂 Kaya naman ngayon ilalahad sa blog na ito ang mga paraan kung paano mas makakapagbawas ng timbang at kung paano masu-sustain ito. Exciting ba, besh? Tara at simulan na natin! 👇👇👇
Based on the graph:
• 85% of people who are overweight or obese will lose weight successfully in their lifetime.
• 95% of those people will regain all the weight they lost within 3 years.
• 30-65% of those people will regain more weight than they lost.
BRIDGING THE GAP
What’s Needed to Lose Weight?
• Caloric Deficit
• Consistency
• Training/Cardio
• Some Restriction
What’s Needed to Sustain the Weight Loss?
• Adherence
• Flexibility
• Patience
• Accountability
• Longer Timeline
What’s Needed to Lose Weight and Sustain the Weight Loss?
• Education
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Ngayon nalaman na natin what it needs to lose weight and to sustain it, apply natin ang mga ito sa ating pang araw-araw na pamumuhay upang ma-achieve ang #bodygoals. Cheers to being fit and sexy forever! Yay! 🥂😍👍
Healthy living is all about finding a healthy routine and sticking to it… right? Maybe not. Recent research shows mixing it up may actually help you lose more weight, and keep it off for longer!
I. Vary Your Diet!
TRY: Calorie Cycling (aka Calorie Shifting)
What is it?
Calorie cycling, also called calorie shifting, is a “non-diet” diet plan that involves fluctuating your goal calories from day-to-day. This regular variation helps keep your metabolism active, and evidence indicates that it helps you stick to your new, healthy lifestyle for longer.
Benefits of Calorie Cycling
Calorie cycling is a great option to achieve healthy, long-term weight loss because it’s:
• Sustainable: It’s hard to restrict every day for the rest of your life. It’s much easier however, to aim for a weekly (or monthly) calorie goal and understand that your intake will vary day-to-day. This makes calorie cycling an effective option for long-term weight loss maintenance.
• Effective: Studies show that people who adopt calorie shifting diets maintain a higher metabolic rate, and demonstrate more significant improvements in their cholesterol, triglycerides and blood glucose, as compared to people who follow traditional, restrictive diets.
• Natural: It’s natural for intake to vary from day to day. That makes this “diet” seem less like a diet and more like a lifestyle.
II. Switch-Up Your Workout!
TRY: Cross Training
What is it?
Cross training is the practice of incorporating diverse, complementary workouts into your fitness routine. Everyone from professional athletes to recreational exercisers can benefit from proper cross training as a way to increase fitness and flexibility.
Benefits of Cross Training
Cross training is beneficial for weight loss with phentermine, and beyond, because it:
• Reduces Injury: Strengthening your core and complementary muscles helps reduce the stress on primary muscles and joints, thereby reducing the risk of injury.
• Increases Weight Loss: By constantly challenging yourself with new & different movements, you keep calorie burn high and promote continued weight loss!
• Improves Fitness: Moving muscles and joints in different ways helps you develop a more well-rounded type of fitness that promotes overall health and wellness.
• Decreases Burnout: Even if you love one specific sport, it can get boring if you only do that one activity day after day. Instead, mix it up by incorporating cross training so that you keep motivation and satisfaction levels high.
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Ayan mga kaibigan, hindi naman talaga hadlang ang healthy routine mo sa pagbabawas ng sobrang timbang, sa halip ay mas makatutulong pa ito upang maging mas epektibo ang iyong pagpapapayat at mas ma-achieve mo ang iyong ideal body weight and body figure. 😊😍
(Photo and info from Google Images, Phentermine.com)
Marami ang naniniwala na ang pagtakbo raw ay nakatutulong sa pagpapapayat at pagbabawas ng timbang. Ngunit gaano nga ba ito katotoo? Sa blog post na ito, aalamin natin kung paano ito nakakapagpapayat at nakakabawas ng sobrang timbang. 🏃🏃🏃
CALORIES WILL NOT “AFTER BURN”
Some tend to think that you will burn calories after you finish a run and while it to some extend is true, the amount of burned calories is as low as maximum of 30 calories for the faster runners. So try to only concentrate on the calories you burn while running. Gradually build up your stamina and speed and make you runs more intensive and longer.
RUN MORE THAN 1 HOUR
It is important to remember that if your goals by running is to lose weight, you need to run more than one hour. Generally if you are overweight, you run slower, therefore you need to run longer.
MODERATE EXERCISE IS NOT ENOUGH
Some tend to think that exercise over a long period of time performed at medium pace will make you lose weight. This isn’t quite the truth. It may help your health in general, but the body only cares about the calories you burn here and now so therefore each run needs to be as intensive and long as possible in order to lose weight.
RUN EVERYDAY
Okay, so running every day is, for most people, not an option but you need to run at least 5 times a week if your goal is to lose weight.
RUN INTENSIVELY
The faster you run, the more calories you burn. This is a bit of an obstacle especially for those who are new to running. But you will gradually be able to pick up speed. So start up slow and in your own tempo to avoid injuries and gradually try to pick up speed and intensity.
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Now aside from losing weight, another good thing is that running for many becomes an addiction. So while in the beginning it may seem hard, once you pass the first obstacles and see results and get better health, you will most likely even adopt a new lifestyle with healthier food and an overall better health with less stress in life and less risks of diseases and illness. So put on those running shoes and get going! 👟🏃
(Photo and info from Google Images. Infograph produced by CRAZY SPORT)
Sa ating blog post ngayon, aming ibibigay ang ilan sa mga exercise/workout tips upang mas mapabuti at maging mas epektibo ang inyong pag-eehersisyo. Handa na ba kayo? Halina at alamin na natin! 👇
Weight training facilitates weight loss
Muscle is the furnace where body fat is incinerated, therefore if you don’t have enough muscle mass, then you cannot effectively burn body fat and lose weight.
Keep sugary foods to a minimum
Added sugar is pretty much everywhere and you are likely eating far too much of it, increasing your chances of becoming obese. Become accustomed to reading labels and avoid added sugar as if it’s the kryptonite to your Superman.
Ditch the Sweat Suit (these are great for water loss only)
Working out in a sweat suit does NOT burn body fat. You actually lose water weight, which will actually return as soon as those lost fluids are replaced.
Food before exercise kills fat burning
Eating food before working leads to burning that food for energy instead of burning body fat mass.
Don’t drink calories
Alcohol, juice and soda are stealth calories. They tend to fly under the radar while you focus on reducing your intake of solid calories. When the body ingests solid calories, it compensates by limiting further intake; you feel satisfied. This is not the case with liquid calories.
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Ngayon ay nalaman nyo na ang mga dapat at hindi dapat gawin at kainin bago at pagkatapos mag ehersisyo. Gawin at sundin natin ang mga ito upang maging mas epektibo ang ating pag-eehersisyo at pagbabawas ng timbang. Fighting! 💪👍
(Photo and info from Google Images, DNA Lean-Genetic Evolution)
Sa blog post na ito, ating aalamin kung ano ang carb cycling at ang 5-day meal plan nito na maaaring makatulong sa paglo-lose natin ng weight. Excited na ba kayo? Tara na at simulan na natin! 👇
Day 1: LOW-CARB DAY
The goal on low-carb days is to get fewer than 75 total grams of carbohydrates. Fewer than 50 is best!
**50g-70g of carbs
Day 2: HIGH-CALORIE DAY
Also known as a “feast day,” these high-calorie days are not free-for-alls. Participants are still asked to eliminate gluten, dairy, soy, and alcohol, but they allow for larger meals, more snacks and essentially a re-filling of the tank. The goal should be an extra 50% fewer calories compared to a regular day.
**extra 50% calories
Day 3: NO-CARB/FAST DAY
Fasting means no food and only limited liquids (water, herbal tea) for a fixed period of time such as a full 24 hours. No-carb days aim for fewer than 25 grams of total carbs, with a focus on high-fiber vegetables, lean proteins, and healthy fats. Some participants will fast for a shorter time frame, from morning until dinner, for example. Whether you fast or eat no-carbon this day is your choice and comes down to what you think is safe and sustainable.
**fewer than 25g of carbs
Day 4: REGULAR DAY
On these days, participants eat a fairly normal nutrient breakdown, while maintaining a focus on healthy foods such as complex carbs, lean proteins, healthy fats.
**healthy fats, complex carbs, lean proteins
Day 5: LOW-CALORIE DAY
Similar to the regular day, low-calorie days are less about the specific nutrient ratio and more about creating a small calorie deficit-eating about 25% fewer than normal.
**25% fewer calories than normal
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Ano’ng masasabi nyo, mga bes? Handa na ba kayong subukan ang carb cycling meal plan? Let us know your thoughts! Just comment below! 😉👇
(Photo and info from Google Images. Source: Yuri Elkaim/The All-Day Fat Burning Diet)
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)
