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15 Weight Loss Tips Na Nasubukan at Napatunayan Na, Alamin!

Sa blog na ito ngayon, ang ibibigay naming tips ay hindi lang basta-basta.

Ito ay tried and tested na at evidence-based pa.

Kaya sa’n ka pa? Tara na at alamin na natin kung anu-ano ang mga tips na ito!

15 EVIDENCE-BASED WEIGHT LOSS TIPS THAT ACTUALLY WORK

1. Eat sufficient protein at every meal.

2. Stop drinking liquid calories.

3. Aim for 7 hours sleep or more each night.

4. Lift heavy weights.

5. If you must snack, eat high protein snacks.

6. Swap refined carbs for vegetables.

7. Stay active and walk when you can.

8. Cut out sugars and flours.

9. Stop drinking beer.

10. Only eat when you’re hungry.

11. Primarily eat whole foods.

12. Weight loss is a journey; don’t starve yourself.

13. Find the right way of eating for you.

14. Eat less isolated fats and oils.

15. Take up a sport or activity.

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Ano pa’ng hinihintay mo, kaibigan? Ngayon na ang pagkakataon upang masubukan at mapatunayan mo ang mga tips na ito and see the results for yourself! ‘Ika nga nila, “To see is to believe.” So good luck! 😉

(Photo and info from Google Images, Nutrition Advance)

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Weight Loss Tips Pa More!

Tips ba ‘kamo kung paano pumayat? Meron tayo nyan! Check this out! 👇

WEIGHT LOSS TIPS!

1. Have a big breakfast and a balanced diet.

2. Drink 6 to 8 glasses of water.

3. Cut down on alcohol and carbonated drinks.

4. Take the stairs and avoid the lift whenever possible.

5. Plan your meals and eat on time.

6. Be happy and think positive.

7. Exercise regularly.

8. Get a good 6 to 8 hours of sleep.

9. Avoid junk food.

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Bukod sa pagsunod sa mga tips na ito, tiyaga at disiplina sa sarili ang mga susi para sa matagumpay na #weightlossgoals! Good luck, beshy! 👍😍👍

(Photo and info from Google Images, Cafe Nutrition – www.cafenutrition.com)

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10 Science-Based Weight Loss Tips, Revealed!

Siguro halos lahat sa atin nasubukan na ang iba’t ibang paraan ng pagbabawas ng timbang pero hindi naman lahat ay tumatalab o nagkakaroon ng magandang resulta.

Kaya naman sa blog na ito, malalaman natin ang mga paraan ng pagpapapayat na base mismo sa siyensya!

Baka nandito na ang sagot sa ating kagustuhang pumayat. Halika na at atin nang alamin ang mga ito! 👇

Continue reading “10 Science-Based Weight Loss Tips, Revealed!”
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The Healthy Fats and Oils, Bow!

Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !

FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.

WHICH TO EAT:

SATURATED
FOR HOT USES

Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.

Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)

WHICH TO DITCH:

SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.

UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL

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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍

(Photo and info from Google Images, DRJOCKERS.COM)

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Tayo Nang Magbawas ng Timbang Nang Hindi Nagbibilang ng Calories!

Paano nga ba mag lose ng weight nang hindi nagbibilang ng calories?

Posible nga ba ‘yun? Oo naman at ‘yan ang ating bibigyang linaw sa blog post na ito!

Reduce Inflammation

You can reverse inflammation by eating nutritious whole foods and reducing or eliminating processed and packaged foods.

Balance Blood Sugar

To even out your blood sugar and maintain a healthy weight, eat plenty of nutritious proteins, fats, and fiber-rich vegetables, and reduce your intake of sugar and refined grains.

Heal Microbiome

To heal an inflamed gut and build a welcoming home for health-supporting microbes, start by targeting bad bacteria.

Boost Your Mood

Mood is one of the first places nutrient deficiency shows up.

Tame Stress With Relaxation

Counter cortisol by activating your body’s relaxation response, also called the “rest and digest” response. Start by getting plenty of sleep.

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Kung tatanungin ng kanilang paraan sa pagpapapayat ang mga taong nagda-diet o mga taong gustong pumayat, malamang na kasama sa isasagot nila ay ang pagbabantay sa calories na kinakain nila.

Pero pwede naman pala na magpapayat nang hindi nagbibilang ng calories. At yan ang tinalakay natin ngayon dito. Ano ang masasabi mo, mumshie? Kaya naman ‘di ba? 😉

(Photo and info from Google Images, positive healthwellness – https://experiencelife.com/article/5-tips-for-losing-weight-without-calorie-counting/)

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4 na Daily Weight Loss Tips, Ating Alamin!

Weight loss daily tips ba ‘kamo, bessy? Sakto! ‘Yan ang tatalakayin natin ngayon sa blog post na ito! Basa! 👇

WEIGHT LOSS DAILY TIPS

Lose Weight! – Tips for Today!

1.      Avoid fad diets, especially those that have unrealistic promise. If you do your research through the web, you would come across lots of fad diets with unrealistic promises.

These diets can make you go through very restrictive methods in losing weight.

At the start, they may help you achieve your goals but since they are too restrictive, most of them cannot guarantee long term results.

2.      Motivate yourself – Without the right motivation, you may not be able to reach your weight loss goals.

Thus, it is best if you come up with ways to get motivated. One of the ways to do is to imagine yourself when you have already lost weight.

Aside from that, you can also list down the advantages that you can enjoy with it.

3.      Make losing weight a competition – Losing weight can become more effective and fun if you make it a competition.

Thus, it is best if you can convince someone to do it together with you.

You can have your friend or your spouse as your competitor when it comes to this.

After some time, check which of you is able to lose more pounds, and set a certain prize for it.

4.      Take a picture of yourself prior to taking the initial steps in losing weight – One of the best ways to monitor your progress is to take a picture of yourself just before you start.

By doing this, you can compare it with a new image after weeks of doing certain things which can help you lose weight.

Thus, it is also best if you take pictures each time you lose a certain amount of weight.

daily weight loss tips

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Ito ay ilan lamang sa mga weight loss tips na pwede nating subukang gawin pero isipin na nakadepende pa rin sa atin kung anong paraan ng pagpapapayat ang babagay sa ating lifestyle at magbibigay sa atin ng mga positibo at epektibong resulta.

(Image and info from Google Images, Adonis Fitness www.AdonisFitness.co.uk)

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Hindi nagda-diet pero pumapayat? Paano? Alamin dito!

Pwede bang pumayat o magpapayat nang hindi nagdi-diyeta?

Yes po. Opo, tama ang inyong nabasa. Pwedeng pwedeng magbawas ng timbang nang hindi nagda-diet. Ang tanong ay PAANO? ‘Yan ang ating tutuklasin sa post na ito 😉👇

10 FAST, EASY TIPS TO LOSE WEIGHT WITHOUT DIETING

Losing weight doesn’t have to consist of eating nothing but a lettuce leaf. Here’s 10 tips to get you from Buddha belly to skinny minny all without dieting!

1.      Slow down & time your meals

Pacing your meal triggers the body’s fullness hormone. Wolf your dinner down and the brain doesn’t have time to tell the stomach it’s full!

2.      Sleep more!

Sleeping replaces idle activities e.g. watching TV with a box of chocolates. 7 hours of sleep or less revs up your appetite leading to eating more.

3.      Serve more fruit and veg

Fruit and veg are high in fiber and water content & therefore fill you up quicker.

4.      Get used to loving soup!

Soup is handy at the start of a meal to curb appetite and slow eating speed.

5.      Eyes on the prize

Buy clothes slightly too small and keep your eyes on the prize of fitting them!

6.      Chew gum

Research has shown that chewing gum can occupy you enough to avoid the dreaded snack attack! Lethal for anyone wanting to lose weight.

7.      Increase your water intake

So after you’ve put down the beer/glass of wine, why not pick up a glass of water which is both refreshing, won’t give you a hangover, and also makes you feel fuller.

You have a good night, no hangover and stay slim by avoiding the kebab shop on the way home from the pub!

8.      Cut the sugar!

Replace one sugary drink/treat a day with a glass of water or savoury snack.

9.      Home cook!

When you cook at home, you know exactly what is going into your food and so can make it extra low calorie or healthy. The same doesn’t apply for meals out or takeaways!

10.  Enjoy yourself!

Losing weight isn’t easy. It’s even harder however if you’re hating every minute. Enjoy yourself, set small goals and don’t limit yourself to eating one lettuce leaf every three days.

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From 3 layers ng bilbil to sexy, flat tummy nang walang diet? Posibleng posible yan, kaibigan kung gagawin mo lang at imi-maintain mo ang mga nasabing tips dito. Ready ka na ba? Let’s do it now! đŸ’Ș😉

(Image and info from Google Images)

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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

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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! đŸ’ȘđŸ‘ŠđŸ€˜

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

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4 STEPS FOR HEALTHY, SUSTAINABLE WEIGHT LOSS

Ayon sa isang survey, mas mahirap na ang pagbabawas ng weight ngayon dahil na rin sa modernong pamumuhay ng mga tao ngayon.

Tunay ngang napakarami nang nagbago. Kaya naman narito ang mga weight loss tips mula sa mga eksperto na akma sa napapanahong lifestyle natin.

New National Survey Suggests Losing Weight is Harder Than Ever Before…

U.S. adults and healthcare professionals agree that losing weight is harder today than it was for previous generations because of Americans’ busy, modern lifestyle.

Continue reading “4 STEPS FOR HEALTHY, SUSTAINABLE WEIGHT LOSS”