ABOUTLOWCARB SAMPLE LOWCARB FOOD
ABOUTLOWCARB SAMPLE LOWCARB FOOD
ABOUTLOWCARB SAMPLE LOWCARB FOOD
ABOUTLOWCARB SAMPLE LOWCARB FOOD
FAQS HOW TO BUILD A HABIT
FACTS YOU SHOULD KNOW WHEN YOU ARE TRYING TO LOSE WEIGHT 1. Hindi nakakataba ang malamig na tubig. Kahit anong temperature pa nyan or anong oras mo inumin it is fine. 2. SLEEP Walang epekto sa pagtaba ang oras ng pagtulog umaga man, tanghali oh gabi. a.) Ang nakakataba ang kulang ka sa tulog kasi under stress ang katawan mo so it is boosting the hormone that increase appetite. Pag kulang ka sa tulog babagal ang metabolismo ng katawan mo. b.) Ang nakakataba ay oversleeping ka at di mo na nagagamit ang calories na kinain mo it will only stored into fat Sleep at least 7 to 8 hrs a day. 3. Sustainable weightloss is 1-2 lbs weightloss per week.. bale thats 1/2 kilo to 1 kilo per week. Kaya wag kayo madidiscourage na konti lang nabawas WEIGHTLOSS
nyo. Ang pagbabawas ng weight ay depende pa din sa bigat mo.. Pag overweight ka talaga rapid weightloss yan, mas mabilis magbawas in the first months. But as time goes on babagal at babagal ang weightloss habang palapit ka ng palapit sa normal weight. 4. WATER. Hydrate. Pag akala natin gutom tayo but the truth is uhaw lang. 2-3 liters per day will be good. 5. Nagbabago bago ang timbang natin sa buong araw depende sa pag retain ng water sa katawan mo.. Kaya wag ka mabibigla kung tumaas ka ng isang kilo today and the next day nabawasan ulit. WATER WEIGHT lamang ito.. Focus on how you feel and not on the scale. 6. Hindi ibig sabihin na healthy eh pwede mo ng kainin ng marami. Control your calories pa din. Mani,chicharon,mga keto dessert na yan matataas pa din ang calories nyan. WEIGHTLOSS
7. STRESS. pag ang katawan mo ay under stress your body will hold on to your fats. So make sure that you take care of yourself. Magpahinga, meditate or exercise para maboost ang energy level nyo. WEIGHTLOSS
WEIGHTLOSS 3 STEPS OF TAKING RESPONSIBILITY ON HOW TO LOSE WEIGHT 1.Figure out why you over eat.. Most of us is emotional eating. We find our joy on food and we need to find that joy elsewhere. 2.Find the motivation that you need.. For me my first motivation was to look nice and be able to fit in a dress that i liked. But now my motivation is to stay fit and away from health issues that I used to have back when I was obese. My PCOS (Polycystic Ovary Syndrome ), Allergies, and Asthma are now gone. 3. Find a way to attack that " over eating " that works for you. For me, I did Calorie counting and it worked for me.. I can still eat the food I crave but since I know things now about food (thank you internet) I can do right decisions about it. But whatever you prefer even if its going to be Keto, Vegan, Paleo diet that you wanna do, as long as it is sustainable for you thats all that matters.
WEIGHTLOSS Because I lose so much weight I know that I could use my story and inspire other people who I know that will benefit from it. People who are also going through the exact experience that i have gone through. So if i could help just even one person achieved their dreams just because of my inspiration or the advice that I give and help them, that would make me so happy
WHAT IS THE MOST IMPORTANT THING TO KNOW ABOUT WEIGHTLOSS Dahil marami ako nakikita na masyadong focus and pinupush ang sarili sa exercise and mga challenges naisipan kong isulat to para mas maintindihan nyo. Weightloss will come from your diet (mga kinakain mo) Fitness will come from your exercises. These two are different. Hindi mo kailangan mag work out ng extreme, mag gym or kahit anu pa man. Your diet is the most important thing. What works for me and ginawa ko talaga is energy balance so its basically CALORIES IN VS. CALORIES OUT. Mas madali kung iko-control mo yung pumapasok na calories sa katawan mo kesa sa Ibuburn mo na calories from exercises mas mahirap yun. Like I always say FOCUS ON YOUR NUTRITION your calories is what makes a difference! WEIGHTLOSS
DIET AND EXERCISE they work together well pero if you are trying to lose weight kailangan mo maintindihan ang TDEE mo (Total Daily Energy Expenditure) Naexplain ko itong mabuti in video form please panoorin sa UNIT 1 para mas maintindihan. Here ' s the calculator if gsto nyo makita ang TDEE niyo. Sobrang makakatulong yan for you to understand how your body works. Importante ang knowledge sa weightloss in this way alam mo kung anu magiging step mo sa journey mo. Kung gusto mo talaga mabawasan ng timbang kailangan naka calorie deficit ka depende sa TDEE mo. Understand the concept and apply it everyday and you will see results. WEIGHTLOSS
WHATTOEAT? TIPS ON WHAT TO EAT Eliminate processed junk, sugar, and empty carbs. Choose WHOLE FOODS get a balanced healthy nutrients. Ano ba ang whole foods? Whole foods are foods na hindi pa processed or refined. When you eat whole foods, you’re eating it in its most nutritious form. Pag processed ang pagkain naalis na ang nutrition nito. Example: Flour is a processed food, kahit made of wheat sya kulang na sya sa nutrition dahil sa pag process sakanya. Imagine ang iba nito ay bleached na. Yang mga canned foods. Kahit yang mga fruit cocktail na yan jumpacked with fructose.. mga spam or cornedbeef na yan madami na sya preservatives.
WHATTOEAT? Ano ba examples ng WHOLE FOODS? VEGETABLES MEAT POULTRY FISH NUTS GRAINS (wheat, rice, oats, cornmeal, barley) FRUITS DAIRIES (butter, cheese, yoghurt, buttermilk, freshmilk) BENEFITS: Whole foods has fewer calories and more nutrients than other foods we put in our body, meaning you can eat more of them and maintain a healthy diet. Budget friendly lang sya. Sesexy ka na nakamura ka pa. Drink lots of water and stay away from anything made with refined sugar. Pwede din ang Tea.. Ako I always drink black coffee aside sa masarap sya it can supress your appetite too.
WHATTOEAT? ff you are practicing KETO then you can 't have grains and fruits since carbs sya. Pero dun sa mga lowcarb lang or balanced diet then whole foods is for you. These are some of my food during my weightloss journey:
WHATTOEAT?
STOPCRAVINGS WHY DO WE CRAVE SUGAR AND HOW TO STOP IT? Alam nyo ba na may connection why we crave sugar sa ating pagkabata? Noong baby pa tayo ang una sa atin na pinakain ay gatas ng ating mga nanay and it is sweet. Taste receptors have memories. Noong bata tayo we feel loved, seen and heard pag pinapadede tayo ng nanay natin that imprints sa utak na natin na " oh this sweet milk is giving me the comfort and attention I need". Hanggang sa paglaki natin, pag natuto na tayo maglakad, maglaro diba ang laging binibigay satin na pagkain ay matatamis. Pag umiiyak ka naman bibigyan ka ng candy or anything sweet tumahan ka lang. Our brain remember that sugary food gives comfort and love. Na pag kumain ka ng sugar you are going to be okay. Hanggang sa pagtanda natin dala na natin ito. Everytime you feel sad,stressed, depressed or may anxiety, where do we find comfort? sa pagkain lalong lalo na sa matatamis. Iniwan ng bf, nawalan ng trabaho, nag away ng kaibigan, when life gets tough saan pumupunta sa cake, tinapay, chocolates, Ice cream etc.
Yes, eating sugary food works noong bata ka pa, pero tandaan mo matanda kana and iba na ang epekto ng sugar saiyo. Sugar is addictive it releases dopamine a feel good reaction. you will end up craving more and more of that dopamine. Para din yang pag crave ng drug addict sa drugs. The more you eat it the more you will crave it. Napapansin nyo kapag kumain kayo ng matamis ngayon maya maya gsto nyo ulit kumain na naman. Di nyo mapigilan sarili nyo as if someone is dragging you to get that sugar high. Sugar Addiction blinds us. Sugar is designed to make us want more! I have noticed many times that whenever I eat any sugar or starch-based foods, I get hungry faster. I noticed that sugar negatively affects my mental health. I don 't feel well whenever I eat sugar bumababa ang energy ko, nadedepress. Kayo din ba? STOPCRAVINGS
So, how to stop it? Walang ibang gagawin is to try avoiding sugar lalo when you start your day. Check mga pagkain nyo madaming hidden sugar SUGAR (HONEY, COCO SUGAR, MUSCOVADO,DIABETASOL, BROWN SUGAR, COCONUT SUGAR. Mga hidden sugar like MALTILOL, SORBITOL, MALTODEXTRIN and mga sugar na nagtatapos ang pangalan sa "OSE" ex. DEXTROSE, GLUCOSE, LACTOSE, FRUCTOSE, GALACTOSE, MALTOSE these are sneaky sugar. Even mga keto approved sugar are still addictive kasi SUGAR pa din yan. Yung mga food companies are really good with putting other chemicals that can make us addictive sa mga pagkain. When you are craving sugar kumain ka ng maaalat and savory food. Itlog, karne, Chicken, Gulay.nuts. Salt can stop you from craving sugar. We have to be mindful of our sugar consumption. I hope the truth and the tips will help. HINDI KA NA BATA, BITIWAN MO ANG CANDY STOPCRAVINGS
TIPS ON HOW TO BOOST METABOLISM 1.H.I.I.T HIGH INTENSITY INTERNAL TRAINING. It is an exercise when you exert intense effort then rest a bit.. Just like i do with skipping rope intense 1 minute then rest, then intense ulit. It burns more calories than regular jogging. I remember when I was starting meron samin Slope, yung pataas na road, Tinatakbo ko pataas ng mabilis at lakad pababa thats HIIT. Pag hinihingal ka that' s a good sign that your body is burning more calories. Madami naman na HIIT workout sa youtube. Kahit at rest kana yung katawan mo nagbu-burn pa din ng calories. 2. MAGBUHAT/LIFT. If beginner ka bodyweights like planking, push up and pull ups are good for you. Mas mataas ang METABOLISM
ang nabuburn na calories ng nagbubuhat kesa nag ka-cardio. Pag nagbubuhat ka ,while at rest you are still burning calories. 3. DON'T DO EXTREME DIET Dapat pakonti konti lang ang pagbawas mo ng calories depende sa katawan mo. Pag kulang ang kain mo your body will slow down your metabolism. Kaya ang iba sa atin may mga tanong "bakit kaya di ako nababawasan eh sobrang konti naman kinakain ko " Ibig sabihin nyan naka adapt na ang katawan mo sa calories na tini-take mo. Like I always say dapat sustainable weightloss lang. Learn about TDEE and how it works nasa UNIT 1 4. GALAW GALAW Kahit mga simpleng activities/chores sa bahay will help you boost your metabolism. Bibili ka sa labas imbes sumakay if malapit naman maglakad ka, imbes mag washing machine ka maglaba manomano. METABOLISM
5. Eat good amount of protein instead of carbs. Carbs can spike your blood sugar level tapos magugutom ka agad. But with protein matagal ito ibreak down ng katawan and mas mabubusog ka. Ex of Protein: Lowcarb that are high on protein: Eggs, Nuts like peanuts, pumkin seeds, almonds,Chicken breast, Brocolli, beef, tuna, whey protein, Fish, shrimp Highcarbs with high on protein: Oats, Quinoa, Milk, Yogurt, Beans 6. Drink Black Coffee It can boost metabolism. Inom ka before workout. Yung mga nabibili nyong fat burners sa market ang unang ingredients nyan ay caffeine. This is what I' ve been doing for almost 2 years now. It helps talaga. Pero syempre if di sainyo pwede ang kape then wag ipilit listen to your body pa din. METABOLISM
7. DRINK LOTS WATER. 2-3 liters per day will be good tinutulungan nito ma process ang calories mo even better. Babagal ang metabolism mo pag dehydrated ka. 8. GET ENOUGH REST Pag kulang ka sa pahinga naaapektuhan ang hunger hormones mo kaya nararamdaman mo ang sobrang cravings. MATULOG KA IHA. METABOLISM
BLOATED KA BA? Here are some tips for you. Ano ang bloating? it is a condition kung saan pakiramdam mo na matigas at puno ang tyan mo dahil sa mga pagkaing di nada-digest ng maigi at GAS. ANO ANG KAILANGAN GAWIN PARA MAIWASAN ITO? Avoid eating too much salt. Anu mang sobra ay nakakasama. Salt can retain water sa katawan mo. Avoid too much Carbs. Carbs also retain water sa katawan mo matagal ito idigest ng tyan mo. Avoid OVEREATING- kumain ng tama lamang sa kailangan mo. Avoid drinking Carbonated drinks like Soda, beer, champagne. Ito ay may halong gas kaya napapansin nyo bumubula ito. Also mostly nito ay matamis so that is carbs. CONSTIPATION- marami saatin ang may problema sa pag dumi. Dahil ito sa ating poor food choices. Pag matagal ka ng constipated BLOATING
meron namang over the counter na meds na available sa pharmacy. Avoid drinking MILK nahihirapan idigest ng tyan ang LACTOSE ito ay ang dairy sugar na nakukuha sa gatas. If you are a woman PMS or Monthly menstruation can cause bloating kasi our body retain water. Avoid eating too fast kasi nalulunok mo na din pati hangin. Chew slowly lang para somehow maka catch up ang brain mo na busog kana. Avoid chewing gum the more na ngumunguya ka the more you introduce hangin sa tyan mo. HOME REMEDIES FOR BLOATING Warm lemon and water Warm ginger/luya and water Apple Cider Vinegar 1-2 tsp then ihalo sa isang basong tubig Chamomile Tea- sa mga supermarket meron naman. Green tea BLOATING
Last tips Massage/masahe.. Hilutin ang tyan gamit ang mga daliri clockwise do it for 15 mins. Maglakad lakad after eating kahit 10 mins in that way gumalaw galaw ang gas sa yong digestive track Uminom ng maraming tubig para maflush ang toxin and maavoid ang constipation Eat lots of green leafy Veggies BLOATING
DONT TAKE WEIGHTLOSS SUPPLEMENTS AND LAXATIVES Most of you wanted a quick fix and wanted to lose some weight fast. Kaya marami ang gsto mag take ng Biofit, Biguerlai, Slimming coffee, pills, juice etc. Okay ang mga ito ay mostly laxative lamang, eto ay pampadumi or pang pa soften ng dumi. It works on your colon kung saan dumadaan ang dumi mo.. Ginagamit lang ito kung constipated ka or may almuranas at kailangan mo ng tulong but as a weightloss aid it is harmful. It can cause Colon cancer in the long run of using. Akala mo pumapayat ka but it' s actually just water loss. Di nito tinatarget ang taba..It will only cause paghihina, hilo at dehydration. Yung mga slimming pills, coffee, juices etc. These are only appetite suppressant. Kunwari you take those for 2 weeks and your appetite will go down, but after that 2 weeks of consuming and you stop LAXATIVES
babalik ulit ang cravings mo. Anything that you suppress will come back to you stronger. Kaya mapapansin nyo those who take these papayat for a short period of time and will gain weight immidiately. Pwede ka naman magbawas ng timbang in a healthy way di mo kailangan ng mga ganito. Please check in with yourself if you are so anxious of gaining weight and you want these stuff to help you and you are over using it kasi you might be developing an eating disorder it is either Bulimia or Anorexia. If you experience this please talk to someone. Anxiety and Depression causes this health disorder and it is important to have someone to talk to. Kung wala kayo makausap sa pamilya at mga kaibigan andito naman ang ating group handang makinig sa struggles nyo. IISA LANG ANG KATAWAN NATIN, ALAGAAN MO NA LAXATIVES
Sadly madami sating mga babae ang nakakaexperience nito. I struggled with it for almost 8 yrs wondering why it is happening to me. Eto ang mga ginawa ko how I reversed my PCOS without any medication. Mahirap magpapayat kapag may PCOS ka, kasi mas mabilis ka tumaba compare dun sa mga normal. Kapag may PCOS ka more likely meron ka ding insulin resistance. Dyan ako nag focus kung paano ko maino-normal ang blood sugar ko. FOOD Sa pagkain you should eat low carb, but this doesnt mean na di kana kakain ng mga carbs. Kakain ka pa din but more of complex carbs like brown rice, whole wheat, quinioa, kalabasa, kamote, patatas, corn, Foods that are high on fiber, mga gulay. Legumes, beans, High protein foods like chicken, pork, beef, egg. ABOUTPCOS
Ang kailangan nating bawasan ay ang mga refined carbs like tinapay, mga noodles, pasta, softdrinks, cakes, candies anything sugary.. The reason why kailangan natin tong bawasan cause these types of carbs can raise our blood sugar na nakakaapekto sa paglala ng PCOS symptoms natin. EXERCISE Movement is important kapag may PCOS ka. Kailangan you manage your stress and exercise can really help that. Pumili ka ng exercises na maienjoy mo. When I started doing my weightloss all I did is walk for an hour. Pwedeng zumba, maglinis sa bahay, maglampaso, pilates, yoga, or even go to the gym. Do anything na sa tingin mo mag eenjoy ka.If you do this regularly it will boost your metabolism. Pero syempre dont go too hard on your exercise kasi madali tayo mapagod kapag may PCOS tayo. ABOUTPCOS
SLEEP Made sure that I was sleeping 7 to 8 hrs a day. Well if you exercise araw araw mapapagod ka talaga at aantukin lagi hehe DRINK MORE WATER, TAKE YOUR VITAMINS. Yan ang mga ginawa ko. Di naman talaga sya complicated as long as consistent ka. If you do these lets say for 3 months and still ganun pa din ang result mo at walang changes. It' s time to ask na your doctor for medication. Usually Metformin ang binibigay na gamot kapag may PCOS. Pero si doc ang magbibigay ng advice kung anong mas mainam na gamot na pwede sa katawan mo. Wag tayo matakot sa meds kasi nakakatulong yan Pero kung gusto nyo talaga makakita ng resulta focus tayo sa nutrition, taking care of your mental health, and be intentional with your day na pipiliin mong gumawa ng makakabuti para sa katawan mo.. Kapag healthy na ang body mo, weightloss will follow ABOUTPCOS
TIPS PANO BA MALAGPASAN ANG PAG STALL NG WEIGHT Madami sainyo nag gi-give up agad pag nasa sitwasyon na ganito. Yung feeling mo you are doing all the work and wasn 't getting results. Mahirap talaga ang pag stall ng weight lalo na mentally. Dito nagiging crucial na mag slip ulit sa bad habits of over eating kasi you feel like wala naman nangyayari sa diet nyo. Okay try ko iexplain. The first month of your weightloss mabilis talaga ang pagbawas that can be water weight so baka masanay ka na ganun talaga kabilis ang pagbawas, HINDI PO. Habang tumatagal bumabagal na din ang pag bawas ng weight. Lalo na pag malapit kana sa goal weight mo bumabagal na talaga and mas mahirap na magbawas ng weight. Track your progress wag lang sa scale. Madaming rason bakit sa tingin mo di ka nagbabawas ng ABOUT WEIGHT
timbang it can be water retention etc. Take photos every week and compare, or try measurements kamusta naman, kasya na ba smaller sizes sayo? kamusta naman pakiramdam mo? hinihingal ka pa ba pag naglalakad? Wag ma obsess sa kilohan. Kung talagang sa tingin mo nag stall na talaga weight mo then change your routine. These changes might help jump start your weight loss process again. .1. Kung di ka nag ttrack ng calories might as well try to track it para alam mo na you are not over eating. You need to be truly honest with yourself sa diet mo. Minsan yung pag stall mo ay di talaga stall that means di mo tinatrack maigi ang pagkain mo. You will not lose weight if you are in a caloric surplus. make sure you follow the keto foods and avoid cheat days. to track your food you can use apps such us LOSE IT or myfitnesspal ABOUT WEIGHT
2. Kung di ka nag eexercise try to incorporate it. if nag eexercise ka naman try to level it up and change it to more intense exercise. example: if you are running for 1 hour a day..then try to add planking and squats. kung baga i lelevel up mo lang. 3. Kung di mo pa nattry mag intermittent fasting then try to practice it. Start to do the easy protocol muna. Example. 12:12 muna.. pag nakayanan mo na then you can level it up then do 16;8 hanggang sa makayanan mo ang mag 20:4 then last ONE MEAL A DAY. Mag lelevel up ka lang pag sa tingin mo bumabagal ang pag galaw ng scale. Parang shina-shock mo lang ang body mo but in a good way. If you think you are already doing all of these then relax ka lang kasi eventually the plateau will break lang din naman. The good comes to those who wait ika nga pero di ibig sabihin na mag-aantay ka na lang ng magic at magiging payat kna hehe.. ABOUT WEIGHT
Madali lang magpapayat you just need to be smart with your food choices, break bad habits, and excercise. Inspiration will come from the other people who shows progress here BUT THE MOTIVATION WILL ALWAYS HAVE TO COME FROM YOU! Kaya mo yan!!!! ABOUT WEIGHT
"Paano paliitin ang tyan? "Paano paliitin ang braso?" "Paano paliitin ang legs?" WALANG SHORTCUT. You cant target belly fats etc. Katawan mo magdedecide kung saan may mabuburn na taba, Ang katawan natin ay puno ng fat cells sa braso, legs, tyan, mukha, likod. Merong ding different types of fat cells ALPHA Cells and BETA Cells. Yung Alpha cells madali iburn, yung beta medyo mahirap. Kunwari yung mukha natin mas madaming alpha cells yung mukha natin kaya mas madali ito lumiit compare sa braso natin na mas maraming beta cells. Ang tyan hindi lang alpha cells and beta cells, meron din itong VISCERAL fats eto yung taba na nakapulupot sa mga organs natin. Kaya matagal talaga ang pagpaliit nito. All we have to do is be consistent with our routine and make sure you are doing the work. It will take time pero liliit din naman yan. ABOUT WEIGHT
TIPS ON HOW NOT TO HAVE LOOSE SKIN 1.Lose weight on a healthy way.. Eat your Protein, good fats and carbs from gulay. Be on a 500 kcal deficit lang per day thats 1pound lose per week. Wag maxadong cut down ng calories kasi di yan healthy. Rapid weight loss is not sustainable. It' s not good for your skin, nails, hair,body at mental health. (para sainyong masyadong nagmamadali pumayat) If your body drasticly change in a short period of time your body will find it hard to catch up and you will end up with lose skin.. 2. Intermittent fasting tightens loose skin over time. Sabi ni Dr Fung it allows your body to put into AUTOPHAGY, which allows your body to consume skin cells. It takes months, but it works. The first 4 months nag lawlaw talaga skin ko, but when I did intermittent fasting thats when I noticed that my skin gets tighter. LOOSESKIN
3. EXERCISE the areas you want to be corrected. For me I carried a lot of my weight on my thighs talaga dun ako may lose skin..So did a lot of running to build muscles on my thighs., Employing exercise allows the skin to keep up with you accordingly and nagiging firm.. 4. Loose skin also comes from genetics and AGE.. I am 30.. Young skin adapt really well compared sa 40+plus na... As you age you lose collagen in your skin that keeps it firm... Mahirap ma prevent ang loose skin kung medyo may edad kana.. Depende din yan kung gaano kana katagal na overweight and fully adapted na ang skin na stretched.. Skin brushing and applying oil or lotion to nourish your skin is important.. Pinakamalaking organ natin ay ang skin so we have to take care of it. LOOSESKIN
Just because my body responded well at wala ako maxado lose skin ay ganun na din sainyo. May mga ginawa ako na pwedeng nag work saakin pero hindi sainyo. In short magkakaiba tayo. DONT LET LOOSE SKIN STOP YOU FROM ACHIEVING WEIGHTLOSS! Ang kalusugan mo is far more important kesa sa pang labas na anyo. If you have loose skin and stretch marks ito lamang ay proof that you have changed your life for the better. Dapat proud kayo sa loose skin nyo. Para saakin I'd rather be flabby than chubby. LOOSESKIN
HOW TO LOSE WEIGHT WHILE BREASTFEEDING Yung breastfeeding pa lang can make you lose 500 calories per day. It is important to get enough nutrients while breastfeeding. When you are breastfeeding your calories should be up from 300-500 more kasi you are producing milk. Pag rapid ang weightloss mo magkakaroon ng problema sa supply ng gatas. DO NOT DO CRASH DIET. Prioritize pa din si baby na makuha nya ang nutrients na kailangan nya. Exercise is good for you to lose weight too. Depende sa katawan kailangan muna it is completely healed. Syempre you have to ask your doctor muna about it lalo na sa may mga health issues or CS Cardio and body weight exercise is a good combination for you. Walking, Running, jogging, zumba, Planking, squats at least 30 mins BREASTFEEDING
It will also boost your energy we all know the struggle of being a mom so it affects your mental health. What i can suggest is for you to eat Whole foods. Ano ba ang whole foods? Whole foods are foods na hindi pa processed or refined. When you eat whole foods, you’re eating it in its most nutritious form. Pag processed ang pagkain naalis na ang nutrition nito. Example: Flour is a processed food, kahit made of wheat sya kulang na sya sa nutrition dahil sa pag process sakanya. Imagine ang iba nito ay bleached na. Yang mga canned foods. Kahit yang mga fruit cocktail na yan jumpacked with fructose.. mga spam or cornedbeef na yan madami na sya preservatives. BREASTFEEDING
Ano ba examples ng WHOLE FOODS? VEGETABLES MEAT POULTRY FISH NUTS GRAINS (wheat, rice, oats, cornmeal, barley) FRUITS DAIRIES (butter, cheese, yoghurt, buttermilk, freshmilk) BENEFITS: Whole foods has fewer calories and more nutrients than other foods we put in our body, meaning you can eat more of them and maintain a healthy diet.. Budget friendly lang sya. sesexy ka na nakamura ka pa. Drink lots of water and stay away from anything made with refined sugar. Pwede din ang Tea. Syempre wag na wag magmamadali 9 months din natipon yang weight gain mo,so be patient lang when you are on this journey BREASTFEEDING
Do intermittent fasting and Keto diet affect HAIRLOSS? Hmm not just IF and Keto. Kahit anung diet yan basta it causes rapid weightloss talagang maglalagas ang buhok mo. Your body is in shock kasi. My phases ang growth ng hair so if maglalagas sya now let the phase pass lang kasi babalik din yan yang buhok mo. TIPS 1. Eat enough protein and Veggies. Kailangan nutritionally densed food. Ang buhok natin is made of protein, kung deficient ka nyan talagang maglalagas buhok mo. 2. Get your B-vitamins it can aid hairloss FOODS with high B complex vitamins: Green Leafy Vegetables, Mga lamang loob lalo na LIVER kahit from pork, beef or chicken. HAIRLOSS
*Itlog, Milk, Beef, Chicken, Salmon, Oyster(talaba), Clams, Mussels (tahong), Legumes (mga beans and nuts), Yogurt Di kaya ng katawan mo imbakin ang vitamins na to sa katawan mo ng matagal so kailangan you eat it regularly para mareplenish sya. Also you can take Vitamin B complex bili ka sa mga drugstore 3. NO products na makakahelp nyan. Kahit anung magic oil,shampoo or cream pa yan Your hair is basically dead. So kailangan ay i-nourish sya through sa pagkain and vitamins. Wag kayo magpanic kung maglagas buhok nyo part talaga sya ng process babalik din naman yan Ako din naglagas buhok ko yung tipong natatakot na ako kala ko may sakit na ako hehe. But now my baby hair na ulit and strong na hair ko di na masyado naglalagas. HAIRLOSS
DONT TAKE WEIGHTLOSS SUPPLEMENTS AND LAXATIVES! Most of you wanted a quick fix and wanted to lose some weight fast. Kaya marami ang gsto mag take ng Biofit, Biguerlai, Slimming coffee, pills, juice etc. Okay ang mga ito ay mostly laxative lamang, eto ay pampadumi or pang pa soften ng dumi. It works on your colon kung saan dumadaan ang dumi mo.. Ginagamit lang ito kung constipated ka or may almuranas at kailangan mo ng tulong but as a weightloss aid it is harmful. It can cause Colon cancer in the long run of using. Akala mo pumapayat ka but it' s actually just water loss. Di nito tinatarget ang taba..It will only cause paghihina, hilo at dehydration. Yung mga slimming pills, coffee, juices etc. These are only appetite suppressant. Kunwari you take those for 2 weeks and your appetite will go down, but after that 2 weeks of consuming and you stop babalik ulit ang cravings mo. Anything that you suppress will come back to you stronger. Kaya LAXATIVES
mapapansin nyo those who take these papayat for a short period of time and will gain weight immidiately. Pwede ka naman magbawas ng timbang in a healthy way di mo kailangan ng mga ganito. Please check in with yourself if you are so anxious of gaining weight and you want these stuff to help you and you are over using it kasi you might be developing an eating disorder it is either Bulimia or Anorexia. If you experience this please talk to someone. Anxiety and Depression causes this health disorder and it is important to have someone to talk to. Kung wala kayo makausap sa pamilya at mga kaibigan andito naman ang ating group handang makinig sa struggles nyo. IISA LANG ANG KATAWAN NATIN, ALAGAAN MO NA LAXATIVES
TIPS PARA SA PROBLEMA SA PAGDUMI Maraming factor bakit nahihirapan tayo sa pagdumi. 1. Konting pagkain (normal when you are dieting) 2.Kulang sa pag inom ng tubig 3. Di kumakain ng fiber rich food na nakakatulong sa pag digest ng pagkain 4. Sedentary at di masyado gumagalaw 5. Stress 6. Panay ang inom ng mga LAXATIVE meaning nagkaproblema kana to have the normal bowel movement. Pag sobra na sa 3 araw na di ka makapag bawas meaning abnormal na ito. Ano ang dapat gawin? 1. DRINK LOTS OF WATER 2. EAT FIBER RICH FOOD (apple, banana, papaya, Green leafy vegetables, chia seeds, kamote,oats, rice) pili kayo dyan na pasok sa diet nyo. (google din kayo fiber rich foods and check na angkop sa napili nyong diet) METABOLISM
Pwede din naman you buy over the counter FIBER Supplements sa drugstores. 3. EXERCISE (running, walking, jogging or sumayaw ka) nakakatulong ito sa blood flow sa tyan. 4. Imasahe ang tyan. This will help na mastimulate ang bowel mo. 5. Eto last, pero para lang to sa talagang kailangan na and matagal ng di nakakadumi. Take laxative pwede na ang biofit, senakot or Biguerlai. Again I dont recommend na itake to regularly. Para lamang ito sa mga matagal ng di nakakadumi cause that can be dangerous to you. Happy Pooping! este learning METABOLISM
HOW TO HANDLE ANXIETY AND DEPRESSION Lately I' ve been struggling with anxiety and depression. It sucks to admit it kasi I know that you guys are looking up to me and thinking I got my shit together (okay sorry for the language haha) but NO. Being in this state affects the way I perform in life instead of doing things I just Isolate myself and let negativity bring me down. Mental health is very important in weightloss in order for you to achieve it you need to be in a right mental space. These are the tips that I do to help with my anxiety I hope makatulong sainyo kasi madami dito is struggling too. AVOID CARBS AND SUGAR Check what you eat. Kumain ka ng nutritionally dense food. Eating bad foods can only produce ANXIETY
REDUCE COFFEE Yes sa mga coffee lover jan. It' s okay to drink caffeine cause it can boost metabolism pero pag malapit kana matulog iwasan na ito. It affects our sleep and nakakadagdag ng stress level natin. Kunwari malapit na ang bedtime mag tea kana lang or water. EXERCISE This is a stress reliever. Like I always say I dont really exercise to lose weight, I exercise for my mental health. When we move nag rerelease ito ng feel good hormones kaya after work out we feel our best and happy. BREATHE. For mental clarity huminga ng malalim so it will allow to bring more oxygen sa brain natin. After that makakalma ka. EXPRESS WHAT'S IN YOUR HEAD Minsan when we are stressed out ang daming thoughts ang pumapasok sa isip natin and affects our performance. You can write down mga iniisip ANXIETY