10 pounds ba ‘kamo sa loob ng isang linggo? Posible nga ba? Posible po! Kung inyong gagawin at susundin ang mga tips na narito, hindi po imposible na makapagbawas ng at least 10 pounds in 7 days! Ready na ba kayong malaman ang mga weight loss tips na ito? Let’s start now!
• 8 glasses of water a day.
• Cut down on sugar.
• Cut out alcohol completely.
• Cut down on salt.
• Give up donuts, fast food.
• Eat more fruits & veggies.
• Walk 30 minutes a day.
There you go! Walang imposible kung sasamahan ng tiyaga at disiplina ang mga tips na ito. Kayang-kaya naman po, ‘di ba? Aja! 😉
Ang weight loss ay palagi nang isa sa mga “most searched for topics” online. Ngunit simula nang mag-lockdown, ang pagbabawas ng timbang habang nasa loob ng bahay ay nagiging online trending topic na marahil na rin siguro karamihan sa atin ay mas nag-gain ng weight dahil sa bagong lifestyle. Ang good news ay hindi naman dapat maging mahirap ang paglo-lose ng weight habang nasa bahay lang. Kaya naman ibibigay namin sa inyo ang 12 madadali ngunit epektibong tips sa pagbabawas ng timbang ngayong lockdown.
1. WATER
Drink lots of it before meals & between meals. Dehydration often masks itself as hunger.
2. EAT YOUR CALORIES
Don’t drink them, except for healthy smoothies. No sodas (even diet) or most juices. Eat your fruit when possible, the extra fiber helps you feel full.
3. USE SMALLER PLATES
And a bigger spoon or fork. Trick your body into thinking you are eating more food, if you see a plate filled with food, your brain thinks “Wow I just ate a whole plate of food.”
4. PILE UP YOUR FOOD
Heap your food into a tall pile, same philosophy as above, a tall pile of veggies looks much bigger.
5. VEGGIES FIRST
Put your vegetables on your plate first, they should cover about half of it.
6. MAKE IT LOOK BIGGER
If you eat half a chicken breast and save half for another meal, cut it the long way so it looks bigger.
7. SPICE IT UP!
Spicy food fools your taste buds into being more satisfied with smaller amounts.
TIP: Sprinkle popcorn with a spicy pepper blend, delicious!
8. NO FAD DIETS
Starvation mode freaks your body out so that it holds onto every fat cell for dear life, in case you need it later.
9. LOVE YOURSELF
If you don’t love yourself heavy, you won’t love yourself skinny either, it’s not a magic fix-all for problems, you did not get heavy overnight and you will not lose it overnight either.
10. CHANGE YOUR LIFE
There is no magic cure, the ONLY way to lose weight & keep it off is to consistently burn more calories than you take in. It’s a life change, not a 2 week change.
11. MAKE IT A MANTRA
“Today I will eat food that nourishes my body and makes me feel good. I will do some gentle exercise to stretch my muscles, because I deserve the best I can do for myself.”
12. KEEP TRACK OF INCHES
When you think you have hit a plateau in weight loss, it’s your body exchanging fat for muscle. Muscle tissue is half the size of fat and burns calories more efficiently.
There you go! So stay safe, stay healthy but stay fit as well, mga beshywaps!
(Photo and info from Google Images. Brought to you by PositiveMed)
Kaibigan, ngayon mo pa lang ba napagdesisyunang simulan ang pag-achieve sa iyong fitness and weight loss goals?
At bilang beginner, nahihirapan ka kung saan at paano magsisimula?
‘Wag ka nang mag-alala! We got your back!
Narito ang ilang fitness and nutrition tips para sa mga beginners na tulad mo! Halika at alamin na natin! 👇😉
1. Nobody in the gym is judging how much weight you can lift. Everyone is too focused on themselves.
2. If you don’t understand something, ask somebody who does.
3. Results don’t happen overnight. Take things very slowly and stop looking for shortcuts.
4. Don’t be embarrassed to log your progress and take photos of yourself. It will help so much.
5. What you see in the mirror is not what everyone else sees. You are by far your own worst critic.
6. You can still make progress without the scale moving. Don’t get too hung up on your weight.
7. Focus on using correct form. Trying to use heavier weights with terrible form is only going to set you back.
8. Tracking macros is a great tool to help you get started, but it’s not necessary.
9. What works for someone else might not work for you. Pave your own path.
10. Always remember that there is more to life than working out & dieting. Don’t let them take away from what is truly important to you.
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Malaki ang maitutulong ng mga ito sa mga nagsisimula pa lamang na tulad mo, kaibigan, upang ma-achieve ang ideal weight na inaasam. Kaya mo ‘yan! We are rooting for you! Fighting! 💪👊😉
(Photo and info from Google Images, @cheatdaydesign)
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)
Narito ang ilang mga paraan ng ligtas na pagbabawas ng timbang 👍👇
Effective Strategies for Cutting Weight Safely
This requires a wrestler to initiate the process at their target weight, and then utilize normal training and weight fluctuation patterns that occur naturally.
1. Proper Hydration Status
Baseline Hydration: 1/2 your weight in pounds of body weight in fluid ounces
Checking Hydration: You want light colored urine in large amounts frequently each day.
Superhydration: Increase fluids by 200%. 150 oz. water + 150% of weight in ounces
2. Fueling the Right Way
The less a food weighs, the lower the impact it has on the scale at weigh ins.
Therefore energy density is desired rather than nutrient density (which is normally priority in regular training).
What to Avoid:
High fiber fruits and vegetables
High carbohydrate starches and grains
Foods that are high in sodium
Best Options:
High protein foods are energy dense.
Healthy fats are energy dense.
By shifting to energy dense foods, 1-2% of body weight can be effortlessly be eliminated. Increase energy dense foods greatly 24-hours before a weight in.
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Kung gusto mo talagang mabawasan ang iyong timbang, kaibigan, try mo na ang mga strategies na ito. Safe na, effective pa. Wala namang masama kung susubukan, ‘di ba?
