Hindi lahat ng fats, masama. May mga good fats pa rin na nakatutulong upang tayo’y pumayat at maging fit and healthy.
At ‘yan ang tatalakayin natin ngayon sa blog post na ito.
FOUR WAYS TO GET GOOD FATS
Replace saturated fats with unsaturated fats as part of a healthy eating pattern.
Unsaturated fats can help lower bad cholesterol and triglyceride levels, and they provide essential nutrients your bocy needs. Here are four easy and delicious ways to get more of the good fats.
FISHY FISH FISH-DA
Eat fish at least twice a week. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.
BE NUTTY, ANG MGA MANI!
Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.
ADD THAT AVOCADO
Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.
CHECK THE OILS
Use cooking and dressing oils that are lower in saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.
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So, be wise and smart, mumsh. Hanapin lang ang mga pagkain na may good fats kung gusto mong maging mas fit at mas healthy. Yes to good fats! 🤘👍😍
(Photo and info from Google Images, American Heart Association – Healthy for Good, heart.org/healthyforgood)
Ano nga ba ang mga dahilan kung bakit tayo dapat magpapayat? Tara, alamin natin dito ang iba’t ibang rason kung bakit tayo dapat magbawas ng timbang.
Reasons to Lose Weight That Aren’t a Jean Size or a Number on the Scale
To Boost Energy
Shedding extra weight and breaking a sweat both decrease fatigue.
To Get Clearer Skin
Mas gumaganda ang nagiging mas clear ang skin kung tayo ay healthy, meaning less fat and fit
To Feel Happier
Obesity increases the risk of depression, and regular exercise reduces it! Kung tayo ay mas fit at mas payat, mas masaya tayo at mas maganda ang outlook sa buhay
To Boost Immunity
Extra body fat stresses the immune system. Good diet & exercise help it!
Being fat is almost equal to not being healthy. If you are fit, you have strong immunity.
To Breathe Easier
More oxygen efficiency means less huffing & puffing!
To SWEAT less
There is less fat to burn. Mas madalang ka na pawisan ng todo. Mas hindi ka na mapapagod sa mga physical na gawain dahil ikaw ay mas fit and healthy
To Save Money
Eating healthy, exercising and losing weight saves money in the long-run.
To Protect Your Heart
Losing weight helps reduce the risk of cardiovascular disease, hypertension and metabolic syndrome.
To Sharpen Your Mind
Exercise boosts cognition & obesity is associated with higher rates of dementia.
To Improve Your Sex Life
Losing weight has been shown to improve both sex drive and sexual satisfaction.
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Ikaw, bakit gusto mong pumayat, kaibigan? Share mo na sa amin yan! 😊
(Photo and info from Google Images, Phentermine.com)
May mga pagkaing mabilis makapagpabusog na syang nakatutulong upang hindi na tayo mag crave sa mas maraming pagkain at nakatutulong din sa ating ” fitness goals.”
Anu-ano nga ba ang mga pagkaing ito? Basahin yan dito 👇
1. Water Loaded Food
Ito ay ang mga pagkain na mataas ang water content na nakakapag pa busog sa atin. Examples: fruits, vegetables, and soups.
2. Foods High in Protein
Produce fullness. Examples: eggs, chicken, tuna, high protein-low carbs bars and shakes
3. Foods High in Fiber
Examples: cooked green vegetables as spinach, asparagus, broccoli
4. Foods Low in Sugar and Rapidly Absorbed Carbs
Examples: foods low in rice, pasta, potatoes, and sugar
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Hindi naman ganun kahirap ang pagpapapayat kung susundin lang natin ang mga dapat at hindi dapat at kung mayroon lamang tayong tiyaga at disiplina sa sarili. So good luck! Kaya mo yan, kaibigan! 😉
(Photo and info from Google Images, Miami Diet Plan Richard Lipman MD www.richardlipmanmd.com)
Karamihan sa mga taong nagpapapayat o gustong pumayat ay halos hindi na kumain dahil sa takot na baka lalo silang tumaba. Maling-mali yun, kaibigan. Bukod sa magkakasakit at maghihina sila, lalo lang silang magugutom tapos mapaparami ang pagkain nila at lalo silang tataba kung ganun. Actually, may mga pagkain naman na sa tamang oras at dami ay makatutulong sa pagpapapayat at pagiging fit and healthy nila. At ‘yan ang ating pag uusapan sa blog na ito! 😉
A Day of Food What to eat to lose weight
Breakfast – 342 calories
3 vanilla cinnamon
Protein pancakes + 1/2 diced apple
‘Pag fats ang pinag uusapan, marami ang umiiwas, marami ang umaayaw. Akala natin, lahat ng fats masama. Pero dyan tayo nagkakamali. Dahil may mga good fats din na syang nakatutulong upang tayo’y manatiling healthy and fit. Ilan nga diyan ay narito sa post na ito. Check it here 👇
1. Avocado
Avocado is loaded with good amount of monounsaturated fatty acids oleic acids that lower LDL cholesterol and promote heart health.
2. Cheese
A slice of cheese is loaded with protein, calcium, selenium, and Vitamin B6 and essential fats that regulate blood sugar levels.
3. Nuts
Almonds, walnuts, and hazel nuts are a source of essential fatty acids, protein, and antioxidants for heart health and memory.
4. Chia Seeds
Chia seeds are abundant in Omega 3 fatty acids, Alpha linolenic acids (ALA) which lower blood pressure and combat inflammation.
5. Dark Chocolate
Dark chocolate is a store house of antioxidants and essential nutrients that improve blood flow and heart health.
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Ngayon alam na natin na may mga sources din ng good fats na nakatutulong sa ating pagpapayat at sa pagiging fit and healthy. Pero let’s use it wisely. Dahil lahat din ng sobra ay masama 😉
(Photo and info from Google Images, Netmeds India Ki Pharmacy)
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! 💪👊🤘
(Image and info from Google Images, TRIFECTA Organic Meal Delivery)
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.
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! 💪😊
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)
