PAANO MAG-LOSE NG WEIGHT?

When you say methods of losing weight, one can never guarantee their effectiveness. This is the common problem of weight loss plans found all over the net. You should know that the methods and plans laid out for you would not guarantee results, but you can definitely do something about it to have better outcomes. It is best to know ways on how to lose weight instead of following a specific plan. Here are the top ways to lose weight.

Learn to Read Labels

To lose weight, it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food’s caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into “starvation mode” if you don’t eat enough, causing you to maintain (or even gain) rather than lose weight.

Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

Write it Down

What’s the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

So there! Let’s claim it: We will lose weight! Fighting! ๐Ÿ’ช๐Ÿ˜Š

(Photo and info from Google)

Paano Nga Ba Mabilis na Magbawas ng Timbang?

These 10 simple weight loss tips would not only help you lose weight, but theyโ€™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 wonโ€™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 canโ€™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! ๐Ÿ˜‰

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

WEIGHT LOSS AFFIRMATIONS PARA SA’YO, BASAHIN DITO!

Ikaw ba’y tila nawawalan na ng motivation sa pagbabawas ng timbang? Feeling mo ba ay parang wala nang pag-asa na ikaw ay pumayat? Naku, naku. ‘Wag ganun bes! Narito ang ilang weight loss affirmations na maaaring makatulong sa pagpapalakas ng iyong loob at maaaring makapagbigay sa’yo ng motivation na ipagpatuloy ang nasimulan mo na. ๐Ÿ™‚

1. I am thinner every day.

2. I love being physically fit.

3. I deserve to feel and look healthy.

4. Every day I feel slimmer and lighter.

5. Losing weight is fun.

6. I am grateful to have a body capable of exercising.

7. I am so grateful for the body that I have.

8. I can and I will.

9. I feel focused.

10. I feel determined.

11. I take good care of my body.

12. I deserve a healthy life.

13. I love to drink water.

14. I choose healthy nutrient rich food.

15. I am in charge of how I feel and look.

16. I am a clean, lean, green eating machine.

17. I am enough.

18. I am worthy of a body I love.

19. I am fast approaching my ideal weight.

20. I have a very fast metabolism.

How does it feel, bes? Feeling much better? Sana nakatulong ang mga ito upang ituloy mo ang pagbabawas ng timbang at pagpapapayat. Kaya mo ‘yan, bes! We know you can do it! Fighting! ๐Ÿ˜‰

(Photo and info from Google Images, www.lemonadebrain.com)

Weight Loss Plan na Garantisadong Totoo at Epektibo, Ating Tuklasin!

Hanap mo ba’y garantisadong weight loss plan? Tamang-tama! Dahil ‘yan ang aming ibibigay ngayon kung saan pwede kang mag lose ng 16 pounds sa loob lamang ng 1 buwan. Excited ka na bang malaman ang weight loss plan na ito? Kami rin, kaya simulan na natin!

Breakfast

ยฝ lemon 1 glass water

1 boiled egg

1 tbls 0 fat sour cream

1 slice whole wheat bread

1 glass of 0 fat milk

Snacks

Choose 1 fruit with 2 glasses of water (orange, apple, or banana)

Lunch: 400 ml water 30 min before lunch

400 ml water

Vegetable salad OR Soup

Grilled chicken OR Grilled Meat

Snacks

Choose 1 Fruit with 2 Glasses of Water (pineapple, orange, banana, or kiwi)

Dinner: Eat last meal at 6 pm

400 ml water

1 boiled egg

2 slices whole wheat bread

1 tbls 0 fat sour cream

1 slice 0 fat white cheese

And that’s it! Happy losing pounds and weight, beshies! ๐Ÿ˜‰

(Photo and info from Google Images)

FROM BINGEING TO WEIGHT LOSS–PAANO NGA BA?

Ang pagbabawas ng timbang ay hindi madali. Nariyan ang mga tukso na hindi maiiwasan tulad ng pagbi-binge eating. Pero ‘wag mag-alala dahil kaya namang ma-overcome ‘yan at mapagtagumpayan ang weight loss journey.

PHASE 1: STOPPING BINGEING

โ€ข Remove the physical drive to binge by eating regularly and adequately. Stop dieting.

โ€ข Manage urges and thoughts (detaching, over-evaluation of shape and weight, sabotaging thoughts)

โ€ข Manage environment (planning ahead for trouble periods, avoiding creating mayday scenarios, taking a break from avoidable triggers)

PHASE 2: BINGE FREE STABILITY

โ€ข Rehearse and cement coping skills over a period of at least 4 weeks

โ€ข Achieve weight stability

โ€ข And allow digestive and central nervous systems to heal from physical effects of binge eating

PHASE 3: CREATE CALORIE DEFICIT

โ€ข Learn to feel body signals and use hunger and satiety

โ€ข Maximize satiety from food through meal sizing/timing and content.

โ€ข Incremental and sustainable changes are paramount to avoid re-triggering binge behavior

That’s it! You can do it, besh. From bingeing to being fit and healthy!

(Photo and info from Google Images)

NAKATUTULONG NGA BA SA PAGBABAWAS NG TIMBANG ANG MGA LOW-CALORIE SWEETENED DRINKS? ANG KATOTOHANAN, ATING ALAMIN!

Ngayong araw sa blog na ito, ating aalamin kung totoo nga bang nakatutulong sa paglo-lose ng weight ang pag-inom ng low-calorie sweetened drinks.

Handa ka na bang malaman ang matamis na katotohanan? Tara! ๐Ÿ‘‡๐Ÿ˜‰

A study published in the journal Obesity compared two groups of people in a 12-week weight loss program.

IN ONE GROUP

142 PEOPLE drank low-calorie sweetened beverages.

RESULTS: Lost an average of 13 pounds. Reported being less hungry.

IN THE OTHER GROUP

134 PEOPLE drank only water.

RESULTS: Lost an average of 10 pounds.

The randomized-controlled study – the gold standard in scientific research – was conducted by researchers at the University of Colorado & Temple University. Both groups participated in the same weight loss intervention program, and both had similar physical activity levels.

THE VERDICT: Low-calorie sweetened beverages can be part of an effective weight loss strategy program.

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Legit, mga bes! ๐Ÿ˜ฎ Napatunayan at napag-aralan nga na maaaring makatulong sa pagbabawas ng timbang ang pag-inom ng mga ganitong inumin. Pero syempre, moderation is the key ๐Ÿ”‘, dahil lahat ng sobra ay masama rin. Sakto lang dapat, mga bes, ok? ๐Ÿ‘๐Ÿ˜‰

(Photo and info from Google Images. Need to know more? Visitย www.foodinsight.org. International Food Information Council Foundation)

10 FITNESS & NUTRITION TIPS PARA SA MGA BEGINNERS!

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! ๐Ÿ‘‡๐Ÿ˜‰

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! ๐Ÿ’ช๐Ÿ‘Š๐Ÿ˜‰

(Photo and info from Google Images, @cheatdaydesign)

4 NA HAKBANG TUNGO SA MATAGUMPAY NA PAGPAPAPAYAT

Ikaw ba ‘yung tipo ng tao na gustong nacha-challenge sa bawat bagay na ginagawa tulad ng pagbabawas ng timbang?

Ayaw mo ‘yung simpleng paraan ng paggawa ng isang bagay dahil naghahanap ka ng thrill at “challenge”?

Bes, para sa’yo to! The 14-Day Lean Challenge! Nakapagbawas ka na ng timbang, na challenge mo pa ang iyong sarili! Excited ka na bang malaman ang challenge na ito? Tara at alamin na natin! ๐Ÿ‘‡๐Ÿ˜‰

Step #1

Week 1-2

Begin with the 14-Day B Lean Challenge to jumpstart weight loss of up to 1 lb. per day, anchor new habits, & get huge momentum in living & feeling better.

Step #2

Week 3-4

Transition into the Sweet Spot for weeks 3 & 4 (or longer to reach your goal for continued weight loss of 1-2 lbs per week & increased performance).

Step #3

Week 5

Week 5 (or later based on step 2) – 12 is shifting into the Maintenance Zone to maintain body composition & focus on other life interests & personal growth areas.

Step #4

Quarter

Revisit the 14-Day B Lean Challenge every quarter to reach the next level in your body composition and performance and repeat steps 1-4.

ALIGN YOUR CARB INTAKE WITH YOUR WEIGHT GOALS

CARB INTAKE IS THE DECISIVE FACTOR IN WEIGHT LOSS AND DISEASE PREVENTION!

300+ grams of Carbs per day

Danger Zone of average American Diet.

All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

150-300 grams of Carbs per day

Insidious Weight Gain Zone.

Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.

100-150 grams of Carbs per day

This is the Maintenance zone. Effortless Weight Maintenance.

Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, healthy fats and moderate quality proteins with 1-2 servings of fruits/starches per day and occasional BP treats.

50-100 grams of Carbs per day

Sweet Spot for Weight Loss after the 14-day B Lean Challenge.

Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive BP meals and sensible treats.

0-50 grams of Carbs per day

Excellent catalyst for rapid fat loss through Bulletproof Intermittent Fasting and Ketosis.

This is the zone for the 14-day B Lean Challenge where you can safely lose up to 1 pound of fat per day.

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Are you in for this challenge, bes? Tara at start na natin! Road to healthy and fit body na ito! ๐Ÿ’ช๐Ÿ‘๐Ÿ˜

(Photo and info from Google Images,ย www.blueskycoaches.com)

5 PARAAN PARA SA LIGTAS NA PAGBABAWAS NG TIMBANG, ALAMIN!

Sa pagbabawas ng weight, dapat hindi lang ang bisa at husay ang tinitignan at isinasaalang-alang kundi ang kaligtasan din ng bawat isa. Sa blog post na ito, aming ibibigay ang mga paraan upang matiyak ang kaligtasan ng bawat isa habang nasa proseso ng pagpapapayat at pagbabawas ng timbang. ๐Ÿ˜‰๐Ÿ‘‡

1. SPEAK TO YOUR DOCTOR OR A DIETITIAN

These professionals can assess your weight and health risks and help you to set realistic and safe goals, and create a specialized plan that will meet your needs, tastes and lifestyle.

2. STAY AWAY FROM SUPPLEMENTS

Many dietary supplements sold for fast and easy weight loss are mostly unproven and make claims that they cannot back up. And just because it’s a natural health supplement, doesn’t mean it’s safe, as most are not regulated or tested by the FDA.

3. SLOW AND STEADY WINS THE RACE

Experts advise that safe weight loss is between one to two pounds a week. Such slow progress might appear discouraging to some, but it is safe and most important sustainable. Rapid weight loss has side effects, which are exacerbated the longer you stay on the diet. These range from gallstones and malnutrition to fatigue and hair loss, and the slower you lose weight, the less likely you are to put it back on.

4. AVOID YO-YO DIETING OR WEIGHT CYCLING

You lose weight rapidly, only to put it back on again, so you go back on another diet, and the cycle repeats, for many people this happens numerous times throughout their lives. Research links yo-yo dieting to a reduction in HDL “good” cholesterol and other health problems.

5. BALANCE IS THE KEY

Many dietitians advise that cutting out an entire food group, like carbs, can be harmful to your health, and you will miss out on many vitamins, minerals and fiber and your body will start looking for energy elsewhere.

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Ilan lamang ito sa mga paraan upang masiguro ang kaligtasan ng bawat isang nagnanais pumayat at magbawas ng timbang. Kaya ‘wag lang husay at bisa ang dapat na i-consider. Isipin din kung ligtas itong gamitin at kung angkop, tama at nababagay ito sa kondisyon, kalagayan at lifestyle ng isang tao. To safer and more effective weight loss! Cheers! ๐Ÿฅ‚๐Ÿ’ช๐Ÿ˜

(Photo and info from Google Images. Sources: WebMD; Mayo Clinic; Harvard Medical Center)

ETO NAGHIHINTAY SAYO PAG PAYAT AT HEALTHY KA NA

Ikaw ba’y tila nawawalan na ng pag-asa?

Tingin mo’y parang walang nangyayari sa kabila ng efforts at pagsisikap mo? Pinanghihinaan na ng loob at gusto nang sumuko?

Naku bes, ‘wag! Every step you do counts.

Kaya nga narito at ibibigay namin ang mga bagay na maaaring makapagpamotivate sa’yo muli upang ituloy ang nasimulan mo at i-maintain ang maayos at magandang kalusugan at katawan. Halika at alamin na natin! ๐Ÿ‘‡๐Ÿ˜‰

WHY YOU’RE DOING IT?

– Health

– Improved mental state

– For confidence

– For overall happiness

– For your kids

– For your looks

– For your spirit

PHYSICAL HEALTH

โœ“ Reduced risks for heart disease, type 2 diabetes, high blood pressure, stroke, cancer, osteoarthritis, gallbladder disease, gout and respiratory problems

โœ“ No joint pain

โœ“ Fewer aches and pains

โœ“ Improved mobility

โœ“ Less prescriptions

โœ“ Relieve back pain

โœ“ Less allergies

โœ“ Less colds and illness

โœ“ Improved immune system

โœ“ Improved medical procedures

โœ“ Reduced risk for premature death

MENTAL HEALTH

โœ“ Improved body image

โœ“ Better mood

โœ“ Self-confidence and self-esteem

โœ“ You will be more social

โœ“ You can enjoy a greater quality of life

โœ“ Reduction in depression and anxiety

โœ“ More control over eating habits makes you feel better about yourself

โœ“ Pride in achieving something so great for yourself

MORE ENERGY

โœ“ Play with your kids

โœ“ Long walks with your dog (or loved ones)

โœ“ Increased stamina for longer workouts

โœ“ Improved daily performance

REDUCED STRESS

โœ“ You will find yourself feeling more laid back

โœ“ You will have the ability to cope better with stressful situations

โœ“ Improved work performance

BRAIN HEALTH

โœ“ You will experience improved cognitive skills

โœ“ You will be able to form memories more efficiently

โœ“ You can study and learn more effectively

โœ“ You will have better recall

โœ“ Your work performance will improve

SEX DRIVE

โœ“ Boost passion and sex drive

โœ“ You’ll find yourself feeling more adventurous in the bedroom

โœ“ Regain your lust for life, love, and your partner

โœ“ Feel better about your body leading to increased desire for sex

NEW AND BETTER WARDROBE

โœ“ You’ll have the confidence to wear anything you want

โœ“ You won’t need to worry about finding your style in the right size

โœ“ You get to show off

โœ“ You’ll spend less money replacing sweat stained clothing

BETTER ORGANIZATION

โœ“ Losing weight takes planning and your new found organization skills will seep into the rest of your life

โœ“ You will become a more efficient person all around

IMPROVED MEMORY

โœ“ You won’t miss a meeting, or forget a birthday

โœ“ You’ll never be late again

โœ“ You’ll finish crosswords in record time

โœ“ You’ll be happier

APPETITE REDUCTION

โœ“ Eat less and better hunger control

โœ“ More control over your eating habits

โœ“ Feeling fuller for longer by choosing the right types of food

โœ“ Feeling more motivated to exercise as a result

MORE ADVENTURE

โœ“ You will be more adventurous in the kitchen, excited to try new things

โœ“ You will be more adventurous in the bedroom

โœ“ You will be more adventurous in everyday life

ALCOHOL TOLERANCE DROPS

โœ“ Spending less money

โœ“ Waking up hangover and regret free

SAVE MONEY

โœ“ Overweight individuals make 2.5% less than their thinner peers

โœ“ Cooking at home more means spending less when you’re out

HONED PLANNING SKILLS

โœ“ You have to plan what you are going to do to lose weight

โœ“ You have to decide when you’re going to do it

โœ“ You need to know how to plan to achieve your goal

LIVE A LONGER AND HEALTHIER LIFE

โœ“ย No explanation necessary

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Lahat tayo ay may kanya kanyang dahilan kung bakit tayo nagbabawas ng timbang at nagpapapayat. Pero kahit ano pa yan, alam naming para iyon sa mas ikabubuti ng kalusugan at pagkatao ng bawat isa. Kaya sige lang, tuloy mo lang yan. Ano ba’t sa huli ay makakamit mo rin ang inaasam na maayos at mabuting kalusugan at katawan. ๐Ÿ‘๐Ÿป๐Ÿ˜‰๐Ÿ’ชโ˜บ๏ธ

(Photo and info from Google Images)