QUICK GUIDE TO FAT LOSS!

There are many ways to drop body fat and everyone’s body is different but we’ve designed a quick guide to some simple changes which can help you slim down.

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VEGETABLES

Despite being told to by our parents all these years, most of us don’t eat enough vegetables. Packed full of antioxidants, vitamins and nutritious phytonutrients.

TIP: Try to consume a variety of colors of veg. Start with cruciferous veg (e.g. Broccoli, cauliflower, kale, etc.) which contain cancer-fighting compounds.

GOOD FATS

Fat does not make you fat. We’ve literally been lied to for years. Fat is an essential part of a healthy diet. A diet containing healthy fats rich in omegas is good for the brain and good for the heart. Great sources of healthy fats are salmon, mackerel, sardines, avocado, nuts, eggs and oils such as extra virgin olive oil and coconut oil. Take omega supplements.

MUSCLE BUILDING

When targeting fat loss, the bulk of your workout schedule should be based around increasing your metabolic rate by targeting muscle growth through weights-based or HIIT workouts. Don’t worry about “looking bulky”, you’ll lose more size through fat loss than you’ll gain through muscle growth.

PROTEIN

Protein is awesome for fat loss. Not only will it help to repair & grow muscle (see above), it also keeps you fuller for longer, reducing appetite. Head for the meat, eggs, nuts, fish and (plant based) protein shakes.

SLEEP

Don’t underestimate the role of sleep in fat loss. Sleep is when your body repairs and releases growth hormone. A study by the University of Chicago showed that people who had 8 hours of quality sleep saw 55% more fat loss than those that only slept for 5 hours.

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REFINED SUGAR

Refined (white) sugar is the number 1 food to reduce from your diet. It has a massive part to play in the global obesity epidemic. Sugar isn’t always obvious, look for it. You’ll find it in the ingredients of many foods you wouldn’t expect!

TIP: To add sweetness to a recipe, try using dates or a little honey.

ALCOHOL

OK. We are aware this one isn’t going to be popular! Alcohol is a toxin, if you fill your body with toxins, your body will hold onto body fat to protect your organs from damage. If you are serious about fat loss, you need to ditch or dramatically reduce the booze. It’s not just the toxins that are the issue. Hundreds of empty calories you don’t need, often filled with sugar.

WHEAT & GLUTEN

Very few people suffer coeliac disease which is an autoimmune reaction to gluten. Many more people, though, have some kind of sensitivity to wheat or gluten, often causing bloatedness and inflammation. Excessive wheat consumption can cause insulin spikes followed by energy slumps.

PROCESSED FOODS

Many cooking sauces, microwave meals, and convenience foods contain high levels of trans fats, sugar, and preservatives. Cooking from scratch is much healthier and takes much less time than you think.

DAIRY PRODUCE

Milk is relatively high in sugar (lactose) and can cause many people (not just the lactose intolerant) to have bloatedness and digestion problems. Good digestion is crucial to fat loss. Dairy products can also cause acid formation in the gut which can lead to inflammation.

HOW TO STICK TO YOUR NEW CHANGES

The quickest way to results is to stick 100% to healthy eating and regular exercise. We know, though, that many people find this impossible to maintain. Our suggested approach is to be 100% good for the first couple of weeks. Then once you start to get results, have the occasional treat. Once you’re at your goal you can live by the 80/20 rule. Be good 80% of the time and you’ll stay at your goal, for good!

100% Good – FAST START (2 WEEKS)

90% Good – PHASE 2: HEADING TO GOAL

80% Good, 20% Treat – PHASE 3: MAINTAINING

We can do it, guys! Let’s achieve that #fatlossgoals ! ๐Ÿ˜‰

(Photo and info from Google. For more tips and access to FREE workout videos, recipes and blogs, head to www.realresults4realpeople.com. For personal online body transformation coaching, go to www.realresults4realpeople.com/onlineBTC)

Ang Tatlong Utos ng Fat Loss

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! ๐Ÿ‘๐Ÿ‘‡

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. ๐Ÿ˜‰

(Photo and info from Google Images)

Narito Ang Ilan sa Mga Fat Burning Foods na Garantisadong Nakatatanggal ng Fats!

Mga pagkaing nakakapag-alis ng unwanted at excess fats ba ‘kamo ang hanap mo, mumshie?

Look no more dahil ‘yan ang ibibigay namin sa’yo ngayon! Check this out! ๐Ÿ‘‡

EAT THESE FAT BURNING FOODS TO HELP BURN AWAY POUNDS!

Eto ang ilan sa mga pagkain na makakatulong pa mag burn ng fats or pounds. Accessible at madaling mabili!

1. Apples

apples for fat burning

Apples don’t just keep the doctor away, it seem; apparently, they also help to keep the fat away!

Apples raise the blood glucose level (blood sugar) in a slow and safe way that helps it stay elevated longer – that means it takes longer until you feel hungry again.

Apples are also an excellent source of soluble fiber, making you feel fuller and preventing hunger pangs.

2. Spinach

spinach for burn fat

Spinach is one of the best green leafy vegetables you can eat; it lowers the cholesterol, boosts metabolism and helps burn fat.

What’s more, it’s an excellent source of iron, beta carotene and vitamins C and E.

3. Coffee

coffee for weight loss

While coffee has its place on this list, we do want to urge moderation; caffeine does have its risk factors, including insomnia and nervousness.

However, that same caffeine will also boost your metabolism.

It indirectly helps with weight loss, as this stimulant effect will help you to burn calories at a quicker rate.

For health reasons though, it’s a good idea to drink only one cup in the morning and one in the afternoon.

For best results, drink it black or only with a bit of skim milk – no sugar!

4. Grapefruit

grapefruit for weight loss

Grapefruit is amazing.

The average sized fruit has a mere 74 calories, contains an astonishing 15 grams of the fiber, pectin (known to help lower cholesterol), is loaded with Vitamin C and potassium and contains no fat or sodium.

What’s more, it’s got a high level of galacturonic acid (pectin) that helps keep cholesterol down.

5. Potatoes

potatoes for weight loss

Potatoes are actually a great food to eat when you’re trying to lose weight, despite what most are taught to think.

This root vegetable is also helpful in keeping cholesterol down, and helps reduce the risk of stroke and heart disease.

6. Homemade Soup

soup for weight loss

In general, you should avoid the high sodium varieties of soup you get from the grocery store, but homemade soup is very good for you and helps you lose weight!

Studies have shown that people who make a habit of eating a bowl of soup before each meal will lose more weight than people who don’t.

It makes sense; soup is mostly water and fills you up so you eat less – yet you tend to feel full and satisfied.

7. Berries

If you have a sweet tooth, berries are the perfect food for you.

Their natural sweetness comes from fructose, and satisfies that need for sweets while giving you fiber to make you feel full and eat less.

Besides that, berries are super healthy with potassium to help with your blood pressure and and antioxidants to fight cancer.

8. Tofu

This Asian food is one of the healthiest protein sources around.

It’s high in calcium and iron, very low in sodium and has zero saturated fats.

On top of that, it helps get your metabolism going, which indirectly leads to weight loss. Oh, and it’s good for lowering cholesterol, too!

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‘Yung iba siguro dito ay ‘yung mga pagkaing hindi mo inakala na nakatutulong pala sa pagbu-burn ng fats.

Ngayong alam mo na, mumshie, start mo na ang iyong #byefatsjourney ! Lagi lang tandaan, eat with moderation ๐Ÿ˜‰๐Ÿ‘

(Photo and info from Google Images. Article Source: Urbane Women – http://www.urbanewomen.com/eat-these-fat-burning-foods-to-help-burn-away-pounds.html)