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Coach Xy’sWeightLossGuide
CLIENT’S INFOCoach XyName: Mary Ann HaneyWEIGHT: 62HEIGHT: 163AGE: 30NORMAL WEIGHTTDEE: 1,593Recommended Calories: 1300-1450BMI: 23.3IDEAL WEIGHT: 55-59 kgGOAL WEIGHT: 50kg (lean goal, so gradual approach issafest)NOTES: has family history - heart disease, stroke and highBPWEEK 1 & 2May 1 - May 15Exercise- 10-12k steps brisk walk (3x a week), 30 minsZumba/Cardio (2x a week), Strength training (bodyweightsquats, lunges, core, bands) (1x a week) - One day-offNote: Strength training is important now because at yourweight, body recomposition matters more than scaleweight.14-18hrs Fasting (2x a week 14hrs, 3x week 16hrs,2x a week 18hrs Fasting)Follow your recommended calories (1200)Portion Control / Transition tomoderate low carb
CLIENT’S INFOCoach XyProtein priority: 90–110g/dayModerate carbs from rice, oats, fruit, sweet potatoHealthy fats: avocado, eggs, nuts, olive oilFiber daily for cholesterol & heart health2-3 liters waterVitamins - MultivitaminsFiber Supplement-Clium7 to 8 hrs of sleep
COACH XY’S FOOD WEIGHT LOSS GUIDEFOOD LISTHere's a list of healthy foods that are low incalories, high in fiber, protein and packed withnutrients na makaka tulong sa weightloss mo1. Leafy greens (e.g. Kangkong, Talbos ng kamote,Malunggay, Pechay, Spinach, Kale, AmpalayaLeaves, Arugula, Romaine Lettuce, Sigarilyas,Saluyot, Alugbati )2. Cruciferous vegetables (e.g. Repolyo, Broccoli,Cauliflower, Brussels sprouts)3. Berries (e.g. Strawberries, Blueberries,Raspberries)4. Citrus fruits (e.g. Oranges, Kalamansi,Grapefruits, Lemons, Suha, Dalandan5. Apples
COACH XY’S FOOD WEIGHT LOSS GUIDE6. Lean protein sources (e.g. Chicken breast,Turkey breast, Fish, Tofu, Itlog, Lean Beef, Lean Pork,Shrimp)7. Legumes (e.g. Lentils, Chickpeas, Black beans)8. Whole grains (e.g. Brown rice, Quinoa, Oats,Whole Wheat bread or pasta)9. Nuts and seeds (e.g. Almonds, Pistachios,Walnuts, Kasoy, Chia Seeds, Flaxseeds, Buto ngKalabasa, Sesame seeds,Sunflower Seeds10. Low Fat Dairy Products (e.g. Greek yogurt,Cheese, Lowfat milk)
Importante na alam natin na sa weightlosshindi lang sya about sa kung ano ang kinakainmo but also about kung gano din ito kadami. Paramakapagbawas tayo ng timbang you have to bein a calorie deficit by consuming fewer caloriesthan you burn through physical activity and otherdaily activities. Uminom din po ng sapat na tubigat iwasan o bawasan ang pagkain ng mgapagkain na mataas sa calorie, asukal, at taba.Remember to balance your diet with a varietyof foods and make sure to incorporate physicalactivity into your weight loss plan for optimalresults.-Coach XyCOACH XY’S FOOD WEIGHT LOSS GUIDE
COACH XY’S FOOD WEIGHT LOSS GUIDEImportante na kumain ng balanced napagkain kung nais mong magbawas ng timbangdahil ito ay makakatulong upang siguraduhin nanakakakuha ka ng lahat ng mga kinakailangangsustansiya ng iyong katawan upang ito aygumana ng maayos.Kapag kumain ka ng balanced meal thatincludes a variety of healthy foods from differentfood groups, you're more likely to feel full andsatisfied for longer periods of time, di ka madalingmagutom which can help you avoid overeating orsnacking on unhealthy foods.
COACH XY’S FOOD WEIGHT LOSS GUIDEA balanced meal can help regulate yourblood sugar levels, Importante to sa weightloss.Kapag kumain tayo ng mga pagkaingmataas sa asukal or refined carbohydrates, yourblood sugar levels can spike and then crash,which can leave you feeling hungry and cravingmore unhealthy foods. By eating a balanced mealthat includes complex carbohydrates, protein,and healthy fats, you can help keep your bloodsugar levels stable, nakakatulong to sapagbawas ng cravings at nakakabusog for alonger period of time.
Drinking lots of water is essential on yourweightloss plan. Una nakakabusog, pagalawa ithelps boost your metabolism, pangatlo it helpsflush out bad toxins sa tyan mo para masmaabsorb ng mabuti ang nutrients ng katawan.Bakit pinapatake kita ng water with pinch ofsalt. Bakit kailangan ng asin?It plays an important role in maintaining yourbody fluid balance and electrolyte levels. Kapaguminom tayo ng water it helps rehydrateour cells, Kapag naglagay tayo ng pinch of saltsa tubig natin it helps the body to absorbmore water.COACH XY’S WATER WEIGHT LOSS GUIDE
Kapag umihi tayo or pinagpawisan di langtubig ang nawawala satin pati na din ang sodiumat electrolytes. Pag naglagay tayo ng asin satubig natin it helps to replace the lost electrolytes.Kaya mapapansin nyo diba yung mga athletepinapainom sila ng Gatorade cause it is rich insodium, electrolytes and minerals to keep themhydrated.But then again take note if mataas ang bloodpressure hinay hinay sa alat kasi nakaka apektoyan sayo. In moderation pa din. Kaya I advicena pinch of salt lang sa glass of water. Or kungmay pera ka naman you can drinkGatorade yung 0 sugar.COACH XY’S WATER WEIGHT LOSS GUIDE
So, bakit kailangan natin mag exercise?1. It burns calories. Tapos pina-i-increase nitoang metabolismo mo. Nakakatulong ito for you tocreate a calorie deficit and lose weight2. Preserves muscle mass. Kapag nasaweightloss journey tayo di ka lang nawawalan ngtaba pati muscles. So ang pag exercise regularlywill help you preserve the muscle mass while youlose weight3. Nakakabawas ng visceral fat: Visceral fat isthe type of fat that accumulates around yourinternal organs (mostly around our tummy )and is associated with a rangeof health problems.COACH XY’SWEIGHT LOSS GUIDEPHYSICALACTIVITY
4. Boosts mood and energy: Exercise can improveyour mood, nakakabawas sya ng stress andanxiety, and increase your energy levels, Syemprekapag ok ang mental health natin it can help youstick to your weight loss goals.Overall,incorporating regular exercise into your weightloss journey can not only help you lose weight butalso improve your overall health and well-being.COACH XY’SWEIGHT LOSS GUIDEPHYSICALACTIVITY
Lack of sleep can have several negative effectson weight loss efforts. Kapag wala kang maayosna tulog, it can disrupt the balance of hormonesthat control appetite,ito yung nakakapagincrease ng hunger and cravings for unhealthyfoods. Kapag kulang ka din sa tulog it can slowdown your metabolism, mahihirapan angkatawan mo to burn calories at magbawastimbang.Sabi sa research na kapag sleep deprived dawang tao they tend to consume more caloriescompare dun sa mga kumpleto ang tulog. Kayatumataba tayo. Kapag kulang tayo sa tulog it canalso lead to fatigue and decreasedphysical activity, which can furtherslow down weight loss efforts.Aim for 7-9 hours of sleepper night to help support yourweight loss goals.COACH XY’S SLEEP WEIGHT LOSS GUIDE
So, bakit kita ini encourages you to take yourvitamins and supplements?NUTRIENT DEFICIENCIES. Kapag nagpapapayattayo syempre you are consuming fewer caloriesthan your body needs to function properly.Pwedeng maging deficient ka sa nutrients. If youare not eating a balanced diet.Taking your vitamins and supplements can helpensure that your body is getting the nutrients nakailangan nito. Kailangan healthy pa din angkatawan even when we are tryingto lose weight.METABOLISMO. Taking vitaminsand supplements can supportyour metabolism and potentiallyimprove your weight loss.COACH XY’SWEIGHT LOSS GUIDEVITAMINS &SUPPLEMENTS
APPETITE. May mga vitamins and minerals thathelps with controlling your appetite. Example angfiber supplement can help you feel full, syempre iffeeling mo busog ka konti lang makakain mo. Italso helps clean your tummy and you are able toflush out the bad toxins. Mas maa absorb ng tyanang nutrients ng mga kinain mo. Ang Vitamin Dhelps with appetite control too.Syempre ang supplements hindi sya pwedengmaging substitute for a healthy and balanceddiet. The best pa din na kunin mo ang nutrientsmo from your food. Check the food list I gave you.Ask your doctor pa din kapag mayiti take ka na meds lalo na ifmay underlying health conditionka or you are on meds.COACH XY’SWEIGHT LOSS GUIDEVITAMINS &SUPPLEMENTS
1.YOUR RELATIONSHIP WITH YOUR BODYYou need to exercise, have your healthy diet, doyour fasting, sleeping, water, and vitamins. 85% ofyour overall progress, makikita mo when you dothis.2. YOUR RELATIONSHIP WITH THEPEOPLE AROUND YOUYung relationship mo with peoplearound you is what will make youfeel connected with yourself. Ithelps you pull back sa sarili mokapag nawawala ka na. Have arelationship with friends, family,community and even me. Kamiang magiging gabay mo.Merong Apat na LIFE FORCE that will help youachieve your goal.WHEN YOU FEEL LOSTALWAYS REMEMBERTHESE.
3. YOUR RELATIONSHIP WITH YOURSELFYou have to have a relationship with yourself bygetting close with your unconscious. Tryjournaling just expressing your thoughts andemotions. Writing is like a mirror and itreflects whats going on in yourunconscious4. YOUR RELATIONSHIP WITH GODYou have to call on GOD whenthings are tough. We have silentcries na sya lang angmakakarinig satin. By followinghim we will also have thediscipline and fear the Lordunderstanding that our bodyis the temple of the Holy Spirit.Merong Apat na LIFE FORCE that will help youachieve your goal.WHEN YOU FEEL LOSTALWAYS REMEMBERTHESE.
REMINDERDOWNLOAD THIS HABIT TRACKERhttps://play.google.com/store/apps/detailsid=habittracker.todolist.tickit.daily.plannerOnce ma download mo na you cantransfer your program sa habittracker para mas madali ang pagtick ng boxes if nagawa mo angroutine :) this will help you build andcreate a habitAt the end of the day send me ascreenshot of your daily habit trackerpara alam ko din if nagagawa moang program mo :)If you have questions I am just onemessage away.Goodluck and have fun!!
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