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
• Remove the physical drive to binge by eating regularly and adequately. Stop dieting.
• Manage urges and thoughts (detaching, over-evaluation of shape and weight, sabotaging thoughts)
• Manage environment (planning ahead for trouble periods, avoiding creating mayday scenarios, taking a break from avoidable triggers)
PHASE 2: BINGE FREE STABILITY
• Rehearse and cement coping skills over a period of at least 4 weeks
• Achieve weight stability
• And allow digestive and central nervous systems to heal from physical effects of binge eating
PHASE 3: CREATE CALORIE DEFICIT
• Learn to feel body signals and use hunger and satiety
• Maximize satiety from food through meal sizing/timing and content.
• 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!
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! 👇😉
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! 😮 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 🔑, dahil lahat ng sobra ay masama rin. Sakto lang dapat, mga bes, ok? 👍😉
(Photo and info from Google Images. Need to know more? Visit www.foodinsight.org. International Food Information Council Foundation)
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)
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! 👇😉
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! 💪👍😍
