mo in that way your logic brain will begin to analyze na madali lang naman pala gawin you are just stressed out that' s why you are not thinking straight. Journal is good for you. Ako naman I sometimes write or do voice notes and expressing what I feel and think, wala man ako nakakausap at least nalalabas ko pa din yung thoughts ko. MEDITATION This really helps with my anxiety. Nakakatulong ito to calm us and we are more aware of our feelings, thoughts and actions. Stress drives us to eat, so mindfulness will help us get back on track. I do this breathing method baka makatulong sainyo. Nakakalimutan ko whats bothering me and just focus on my breathing and the effect that it gives to my body. https://www.youtube.com/watch?v=tybOi4hjZFQ Pag na try nyo, give me an update I would love for you to share it with me ANXIETY
LAUGHTER! So paano nga ba maging masaya when you are feeling down. It' s okay. think of the things that makes you laugh. If its your friends and love ones then spend more time with them and laugh. What I do is I watch comedy shows or movies on netflix. I try to watch at least one show per day it makes me forget whats troubling me. From frowning to smiling to laughing! thats awesome right? ENJOY THE NATURE AND SUN! I do this all the time kahit makita nyo mga post ko sa fb ko lagi akong around nature. It bring peace and calm lalo na yung early morning walk. Magbilad ka kasi it increases your feel good hormones. RELAX WHEN YOU ARE ABOUT TO END YOUR DAY Take a shower, make sure your bed is clean, new sheets. I listen to binaural beats or nature sounds to help me sleep. here ' s one https://www.youtube.com/watch? v=eKFTSSKCzWA&t=2877s ANXIETY
BE GRATEFUL. Minsan when we feel down nakakalimutan na natin the good things in life. Anu man ang pinagdadaanan mo it will pass. Makakayanan mo and be grateful that you have the chance to live in this world. Sobrang masarap mabuhay. Love and light to everyone! ANXIETY
WHAT IS THE BEST DIET? The best diet is the one that works best for you and keeps you healthy! Kahit ano naman sundin mo kahit mag intermittent fasting ka, keto, moderate lowcarb, low calorie diet, vegan, carnivore KAHIT ANO PA YAN as long as you eat the right food for your body it will work! When I say right food, natotolerate ba ito ng katawan mo? Wala ka ba allergy sa pagkain mo? Bloated ka ba pag nakakakain ka ng certain foods? You need to choose the right quality of food for your body and anu ang pasok sa lifestyle mo. Syempre importante ang nutrition and how you consume your calories. May mga tanong naman anu ba mainam gawin? kumain muna bago mag work out or mag workout muna bago kumain? Para sakin alamin mo kung anong okay sayo. Do you perform well on your BEST DIET
exercise pag may laman ang tyan mo or wala? it' s a series of trial para makita what works for you. In short gawin mo kung ano ba ang effective for you. If you are going to ask me what works for me at first is calorie counting and basically just eating healthy whole foods, rice, gulay, isda, karne at prutas. I cut Junk foods sa diet ko. I lost 25 kilos. Then I noticed even when Im eating whole foods like rice and fruits bloated pa din ako, so i had to think other option. That is when I started doing Lowcarb and Intermittent fasting. I have food sensitivity sa carbs that makes me bloat kahit makakain lang ako ng isang tinapay or makainom ng isang basong softdrinks. Intermittent fasting reprogrammed my brain from constantly eating to not thinking about what to eat. I have issues with binge eating so i have to change my relationship with food, Low carb and IF has made me so much more conscious of what I eat every day and because of that I saw major result. BEST DIET
What works for me obviously won’t work for everyone. Trial and Error is key. Lahat tayo ay magkakaiba and finding what works for you is incredibly important. YOU NEED TO STICK TO YOUR ROUTINE AND COMMIT TO IT. It wont be a success if padapa dapa ka. Be firm in what you want for your health and DO IT! BEST DIET
MAKE A PLAN, SET GOALS, AND MAKE A TO-DO LIST. Here ' s my example of my everyday to do list. 1. Count Calories make sure you are eating healthy foods avoid processed and sugar. 2. Drink 2-3 liters of water per day 3. EXERCISE 30 to 1 HR 4. TAKE VITAMINS 5. SLEEP 7-8 hrs a day 6. MEDITATION at least 10 to 15 mins per day 7. Drink Green Tea 8. INTERMITTENT FASTING gawin mo to kahit anong pasunod sunod basta make sure magagawa mo lahat per day. Pwede nyo naman dagdagan if meron pa kayo mga activity. WEIGHTLOSS
I recommend to take care of your mental health while doing this journey in that way di kayo mahirapan whenever may dumaan na problema. add this to your list kung gsto nyo. 9. Watch motivation videos on youtube. LEARN 10. Watch Comedy (boosting your mood) 11. SELF CARE (alagaan ang sarili mag linis ng katawan) 12. SPIRITUALITY (kahit di ka man relihiyoso just stick to something you believe in) This is not just weightloss but lifestyle change. When you are healthy the weightloss will follow. Stick lang sa to do list and you will see result. Mahal ko kayo WEIGHTLOSS
PAANO MAG DIET KUNG MERON KANG GERD? If you have GERD (gastroesophageal reflux disease) at gusto mag lose weight , it' s important to approach it in a way that minimizes symptoms and supports your overall health. Baka makatulong tong mga tips! Isa sa pinakaimportante ay ang [pag consult sayong healthcare provider: Before making any significant changes to your diet or exercise routine, it' s crucial na mag sa consult doctor muna .They can provide personalized guidance based on your specific condition and health needs. Aayusin ang diet (pagkain mo) Adjusting your diet can help manage GERD symptoms and support weight loss. Kain ka ng smaller portions lang, more frequent meals: Instead of three large meals, opt for five to six smaller meals throughout the day. Nakakatulong ito, to reduce pressure on your stomach and minimize acid reflux GERD
Avoid trigger foods: Identify foods that trigger your GERD symptoms and eliminate or reduce their consumption. Mga common triggers nito ay mga pagkaing maaanghang, citrus fruits, fatty and fried foods, chocolate, caffeine, and carbonated beverages. Piliin ang low-acidic foods: Include more alkaline foods in your diet, such as leafy greens, non-citrus fruits like apples, pears, watermelon, raspberries, blackberries, blueberries, melons, bananas, kiwi , lean proteins like White-fleshed fish,Plain Greek yogurt., fish, Beans, peas, and lentils,Skinless white meat poultry,Low fat cottage cheese, Tofu, Lean beef, Powdered peanut butter. Mga whole grains, , and non-acidic vegetables, like Asparagus Mushrooms,Corn, Carrots Radishes Celery Artichoke, hearts of palm, String beans, Cauliflower,Spinach,Eggplant,Okra,Potatoes Parsnip,Cabbage, Yellow Squash ,Cucumbers . These foods can help reduce acid reflux. GERD
kailangan mag focus tayo on gradual and sustainable weight loss. Kapag nag lose tayo ng weight can help with our GERD symptoms. Stay hydrated: Inom ka ng enough water throughout the day to maintain proper hydration. Iwasan ang madaming kain every meal, kpag madami ang kain it can increase stomach pressure and trigger acid reflux. Ugaliing mag exercise : Engage in moderateintensity exercises like walking, swimming, or cycling. Regular physical activity can aid weight loss, improve digestion, and reduce stress levels, which may indirectly help manage GERD symptoms. However, Iwasan ang high-impact exercises or activities that may worsen acid reflux, such as intense running or heavy weightlifting. Manage stress: Nakaka lala ang stress sa GERD . Incorporate stress-management techniques like meditation, deep breathing exercises, yoga, or hobbies that help you relax. Matulog ng sapat and a balanced lifestyle are also important. GERD
Avoid late-night eating: Kapag gabi na matulog na wag na masyadong kumain. Allow at least two to three hours between your last meal and bedtime. Ang pag higa agad after eating can increase the likelihood of acid reflux. If you feel hungry before bed, opt for a light, GERD-friendly snack. Boiled eggs pwede na Elevate your upper body while sleeping: Use pillows or a wedge pillow to raise the upper body while sleeping. This can help prevent stomach acid from flowing back into the esophagus. Tandaan, it' s crucial to work closely with your healthcare provider and consider their advice throughout your weight loss journey, as they will provide the most accurate and personalized guidance for your specific condition. Yung mga sinabi ko ay basic knowledge lang for sure ang doctors will give you more insight sa karamdaman mo at makakabigay ng maayos na action plan for you GERD
DOES COFFEE BURN FAT? Yes, coffee contains caffeine na nakakatulong in boosting our metabolism. Also, nakakatulong din ang coffee with suppressing yung appetite which is good kasi makakatulong to with fighting our desire for food! Caffeine can be found in many weight loss supplements for these reasons. Now, ano-ano yung pwedeng inumin natin na coffee. Black coffee-brewed or granulated ay allowed. If nasa feasting period kayo you can add a decent amount of sugar (not allowed to LC/KETO). Stevia, monk-fruit sweetener, equal-gold and other sweeteners(allowed in LC/KETO). However, I would suggest na you opt for stevia as your sweetener dahil extracted to from a natural source (Stevia rebaudiana) How about 3-in-1 coffee coach, pwede po bato? Yes and No, meron kasing mga 3-in-1 na very high in calories. Which would beat the essence ng caffeine as pampapayat! In this case piliin nyo yung low calorie coffee! COFFEE
WHY DOES MY BREATH STINK WHEN I’M FASTING? Common itong nae-experience natin when we do fasting. This is a possible sign na nasa ketosis kana. “Keto-Breath” Ito yung possible na naeexperience mo! But first, you need to understand this! Ketosis typically occurs kapag yung “body ' s carbohydrate intake” is significantly restricted or kapag yung carbohydrates are not available as an energy source which nangyayari when you’re on fast. Yung nangyayari dito is nag uumpisang magbreak down yung stored fats natin into molecules called ketones through a process called ketogenesis. Para mas mavisualize natin, this process ay inu-ubliga yung body natin to rely on stored fats as a fuel source! During fasting, yung body natin can undergo ketosis at the 12th hour! Nasa stage kana of burning fats! Ketones, specifically acetone are excreted sa BREATHE
ating hininga and other bodily fluids, eto yung naamoy mo! Yung acetone sa breath natin can give rise to a fruity or sweet smell, similar sa nail polish remover. Yung odor can vary in intensity among individuals and may be more noticeable kapag yung tao ay nagfa-fasting or following a strict ketogenic diet. This is a positive indication sa fasting mo! Brush your teeth nalang muna or mag mouthwash para mabawasan yung pangagamoy! BREATHE
Tubig! maraming benefits ang paginom ng tubig! Nakakapagpapayat? Yes! Water in most cases helps with metabolic processes! Faster metabolism, fast din pagpapapayat! Water can also suffice your cravings, and in most cases, kapag may sudden urge tayo to eat, minsan uhaw lang talaga! A healthy tip would be “INOM KA MUNA, BAKA UHAW KALANG” Hindi po nakakapagpataba ang plain-water! It contains 0 calorie! Cold, room-temperature, warm, or hot lahat po to 0 calories! Pero, yung different temperatures meron iba-ibang benifits! Drinking cold water kapag nag-e-exercise tayo can help our performance and better rehydration especially kapag mainit. Yung mainit na tubig naman can help with digestion! Generally, inom lang kayo temperature matters depending on your needs! WATER
This question has been lingering among us Filipinos for a long time now. Kapag may mga nagdidiet ang usual na una nilang ginagawa ay hindi kumakain ng rice. Ngayon, sasagutin natin itong tanong. The simple answer is no. Hindi po yung rice ang nakakataba, yung amount of rice na nakain mo ang nakakataba. Ang rason kung bakit yung mga nagdidet na Filipinos ang una nilang tinatanggal or binabawasan ay rice kasi rice makes up a huge portion of our meals. Its nutritional values are quite low compared to other carbohydrates such as vegetables and fruits. Binabawasan ito to make space sa plates natin for other healthier food such as vegetables, protein, and fat. Rice can be fattening when you eat it together with processed, carbohydrate-densed foods. Yung pancit canton with rice, hotdog and sausage with rice, etc. are examples of fattening rice combinations. Once yung white rice ay niluto niyo at ginawa niyo garlic fried rice, for sure RICE
mapapadami yung kain niyo and tataba kayo. Syempre kapag madaming rice, tataas din yung calorie intake, then tataba talaga tayo hehe In conclusion, rice itself is not fattening, what is fattening is the amount of rice you eat. Same lang with other foods you eat na wala sa moderation. Lahat naman ng sobra ay masama. References: Is rice high in calories or weight-loss friendly? - https://www.healthline.com/nutrition/rice-andweight... RICE
HOW TO REACH SUCCESS ON WEIGHTLOSS If you will see my old pics sobrang laki na ng pinagbago ko. Pero pano ko nga ba sya na achieve? Whatever diet na napili mo as long as you are following the structure and you are doing it in a healthy way you will lose weight. Kailangan mo maintindihan that it is all about energy balance. Kahit anong diet pa yan you need to be in a caloric deficit meaning hindi sobra sa dapat mong kainin per day. ( See UNIT 1 to know more about calorie counting) Not just food, kailangan mo din i-increase ang physical activity mo. GALAW GALAW. If you cant do exercise kahit mga gawaing bahay pwede na. WEIGHTLOSS
First you need to make sure sa sarili mo na ready ka na baguhin ang lifestyle mo at di ka lang nadadala ng bugso ng damdamin mo. Karamihan satin nagdedecide lang magpapayat kasi nakakakita sa iba na pumapayat. Gaano mo ba gusto pumayat? Kakayanin mo ba ang hirap? What is your motivation? What is your goal? Meron ka bang plano how to achieve it? Am I healthy enough to do changes on my routine or should I ask my doctor first? Eto ang mga tanong na kailangan mo iconsider bago ka mag start. My tips about planning your weightloss. WEIGHTLOSS LESLIE VILLASANTE-CARAVANA