10 Steps Para Sa Mabilisang Pagpapapayat

Halos lahat tayo gusto nang mabilisan. Yung instant ba. Pati nga sa pagpapapayat, gusto natin mabilisan din. Kaya narito ang 10 steps para sa mabilisang pagpapayat in just 21 days! Check mo na dito! 👇

HOW TO LOSE WEIGHT FAST

Step 1: Calculate BMR

Calculate your resting energy needs. (Basal Metabolic Rate)

Men = Weight (lbs) x11

Women = Weight (lbs) x10

Step 2: Calculate TDEE

Total daily energy expenditure (TDEE)

Determine how many calories you need to maintain your current weight.

Sedentary = 1.2 x BMR

Mod. Active = 1.5 x BMR

Very Active = 1.7 x BMR

Step 3: Estimate Calories

Estimate how many calories do you need to lose weight.

Sustainable Weight Loss = TDEE x 0.85

Aggressive Weight Loss = TDEE x 0.80

Step 4: Calorie Burn

Increase calorie burn

Lift weights 2-3x/week

Also add High Intensity Training 2-3x/week

Step 5: Eat This

Eat more of these kind of foods:

-Veggies

-Protein

-High Fiber Foods

-Water

Step 6: Skip This

Eat less of these kinds of foods:

-Added Sugars

-Refined Grains

-Processed Foods

-Empty Calories

-Sugar Sweetened Beverages

Step 7: Track Food Intake

Download the Trifecta app for easy food tracking.

Step 8: Count Your Macros

How many grams of carbs, protein and fat are you eating?

Step 9: Stay Motivated

-Positive Vibes

-Get Enough Sleep

-Remember Your Why

Step 10: Be Consistent

Stick to it for at least 21 days!

Weight Loss Calculator – Example

This is Beth, she’s 160 lbs. and moderately active. To lose weight she will need to eat less than 1920 calories a day.

160 lbs. x 10 = 1600 (BMR)

1600 x 1.5 = 2400 (TDEE)

2400 x 0.8 = 1920 Calories

——————————————————-

Sabi nila walang overnight na pagpapayat pero pwede ka naman mag lose ng weight in just 21 days, kung susundin mo lang ang mga steps na narito. So just be consistent and good luck! 💪👊🤘

(Image and info from Google Images, TRIFECTA Organic Meal Delivery)

Paano Nga Ba Mabilis na Magbawas ng Timbang?

These 10 simple weight loss tips would not only help you lose weight, but they’ll also reduce your appetite for food making you feel less hungry.

1. Eat High Protein Breakfast

High proteins reduce your cravings and calorie intake throughout the day so why not make them the first thing you eat every day?

2. Avoid Sugary Drinks And Fruit Juice

Ironically, fruit juices contain everything but fruits. Sugary drinks and fruit juice are the most fattening things you can put into your body so avoid them!

3. Drink Water Before Meals

You won’t overeat when you start with water. Drinking water a half hour before meals increased weight loss by over 44% in 3 months.

4. Eat Weight Loss Friendly Food

Heard of 0 calorie foods? They’re meals that have low calories. So low that it takes the body more calories to break them down than the calorie they contain.

5. Eat Soluble Fiber

Fiber promotes weight loss. Women need about 25g of fiber per day. Men need about 38 g fiber daily.

6. Drink Coffee Or Tea

One perk of losing weight is that your body’s metabolism reduces. Caffeine helps boost your metabolism by 3-11% and green teas and toffee contain caffeine.

7. Make Whole Foods Part Of Your Diet

Whole foods are more filling, healthier, and are less likely to make you overeat than processed foods.

8. Eat Slowly And Drink Water

You know when you’ve eaten to your fill when you eat slowly, but when you gulp down your food you tend to overeat.

9. Keep A Journal

This would make you accountable for your actions. You can’t control what you can’t track. If you take note of your weight every day, you’re more likely to lose weight.

10. Get Quality Sleep

Poor sleeping habits are one of the biggest risk factors for weight gain. A sound sleeping habit, on the other hand, would aid weight loss.

And that’s all! Kung susundin n’yo ang mga tips na ito, paniguradong makikita n’yo ang mga mabubuting pagbabago sa inyong katawan at kalusugan. So we wish you all the best in your weight loss journey, friends! 😉

(Photo and info from Google, Branewme.com, Powered by PIKTOCHART)

MGA PAGKAING DAPAT IWASAN TO LOSE WEIGHT FAST, ALAMIN DITO!

Mga kaibigan, alam n’yo ba kung anu-anong uri at klase ng pagkain ang dapat na iwasan upang mabilis na makapagbawas ng timbang? ‘Yan ang ating aalamin ngayon. So let’s start!

CHOCOLATE

Eating daily can be dangerous.

SYRUP

Fat results in narrowing of blood vessels.

DESSERTS

Contain high amounts of unhealthy fat.

BREADS

Made with white flour.

POPCORN

Leads to bronchiolitis obliterans.

PIE

Contains high amount of sweet and savory ingredients.

POTATO CHIPS

Keep your fat level at 15%.

ICE CREAM

Calorie is too high.

FRIED FOOD

Leads to Strokes and Alzheimer’s.

ALCOHOL

Can slow your metabolism by 73%.

Ayan, iwas iwas muna tayo sa mga pagkaing ito para mabilis tayong makapag-lose ng weight. We can do it! Fighting! 😉

(Photo and info from Google Images, My WeightLoss Funda. Editorial Rights: www.myweightlossfunda.com, Source: www.bigstockphoto.com)