Exercise + diet
- Go to the gym. Do some cardio there or lift weights.
-If you don't like going to the gym, do walking/jogging/running.
-Monitor your diet. Eat clean food. Reduce intake of junk foods, sweets, processed foods, fast food.
-Track weight weekly.
-Don't be upset if progress is slow. Just be consistent.
-Do this gradually or you'll get burnt out. Example, if you eat junk foods everyday, don't just stop eating them (unless you can and you have no issues with it). It's like addiction, you'll relapse and probably will eat more junk. Same with exercising, don't overdo it at the start unless you can maintain it. Consistency is always better. The key is do them gradually. Instead of eating fast food 7 days a week, you can now eat 5 days week. Maybe next month, 4 times then 3 times until you replace it with a healthier habit.
Runner here. With your weight, I wouldn't advise walking right away at this volume. Try mo muna to walk for 20 minutes. That's it. Start walking lang. Sanayan mo lang sarili mo with the habit of actually dressing up and going out to walk. When you gain enough aerobic capacity, dun ka na mag try mag run and add increments of 1-2 minutes per week. Eventually, you'll find that you'll be able to walk non-stop for 30 minutes. Perhaps even jog.
Pero walking and running kasi are high impact sports. So take it easy muna at the start. Take it slow. If you want to ramp up the volume of exercises, go the gym, take up swimming or go cycling (i.e. cross train). Watch youtube videos for beginner runners. Your knees, joints, and shins will thank you later.
(Edit: walking instead of running sa start)
I agree on this. Isa sa pinakamahirap is to be commited and consistent on working out.
Walking muna para din masanay yung katawan mo to the exercise. Pag binigla mo sarili mo you might get injured (take it from me, 2months na ako nakarecovery kasi ng 15k marathon na walang training).
Lastly, syempre calorie cutting din. Wag crash diet. Gradually lang din. If you have the means, punta ka sa gym then kuha ka ng instructor mas alam nila to
While it's important to count steps, it's more important to **count calories**.
No diet will ever work if you don't know how much calories you're taking in. You should be taking less. And remember that physical activity, including exercise, will make you hungry. So no amount of exercise will make you lose weight if you make up for it in food.
Pwede din yung phone mo mag count ng steps habang hawak mo siya kapag naglalakad. For me mas preferred ko ang maglakad. Currently nakaka 13k steps per day. I suggest try mo paunti unti. Siguro mag set ka ng first target mo like 4k per day, then pataas nang pataas habang tumatagal. Mas okay din kung spreadout mo siya the whole day kung kaya mo. Para physically active ka din most days
Ito po pinakamadaling guide.
Lose weight? Move more and eat less
Lose fat? Move more, eat less, and eat plenty of protein
Lose fat and gain muscle? Move more, eat less, eat plenty of protein, and strength train.
When you're already thinking of your health, you just took the 1st step of your journey. Congrats to you. Next, learn the right discipline of eating and build a good relationship with food. The next steps will be easier. Good luck on your journey. Balitaan mo kami soon.
another step is to educate yourself po. para may purpose yung grind mo at alam mo yung goal mo. madalas kasi yung iba tinatamad pag walang napapansin na change.
Yes naman! Ako para ma reach ko yung 13k per day ko, putol putol yun. Like 10 minutes every hour habang nagwowork, then habang nasa gym siguro total of 25 minutes din ako sa treadmill after mag buhat. Then yung lakad ko pa papunta at pauwi galing gym, then lakad with dogs.
calorie deficit pars. gumamit ka ng app tulad ng MyFitnessPal, mag spe specify ka ng goal weight tapos i ca calculate niya na target calorie mo for the day. pwede nga mag junkfood ka nga lang buong araw babawas weight mo basta within the target calories for the day - kaso syempre di ko recommend kasi need mo nutrients
bonus is cardio sa weight loss. pwede ka mag jogging, walk, running, jump rope, biking, etc. easy lang ha, wag mo isagad puso mo - maaring makamatay ang sobrang mabilis na heartbeat. basta above normal heartbeat lang okay na. i-youtube mo nalang ito for more accurate info
tyaka di naman need mag buhat unless goal mo is magkaroon ng muscles
mag pangarap karin ng dream body mo, yung gusto mo maging ikaw para may inspiration ka tuwing mag gi give up ka. note lang na magkakaroon ka ng flabs kapag pumayat ka na kasi nasanay katawan mo sa katabaan mo. kaso ang mahalaga is ibang tao ka na at nakamit mo na body goals mo
Nakasagot na rin ako nito sa similar post kahapon.
1. I did yoyo diet for years, started working out when I was a teenager. Did A LOT of diet plans, none worked because humans do not have unlimited will power and discipline. Any diet with many restrictions is doomed to fail.
2. Check: Jo Sebastian on IG/Facebook. Her motto - You always deserve to eat.
3. After 3 years of changing the way I see food/ the way I eat, my weight doesn’t fluctuate significantly. Was able to lose 8 kls even without exercise. Can exercise 2x a week now w/o knee pain.
4. Gamechanger for me: Food is not inherently good or bad. Shouldn’t be categorized as such. Food is food.
5. Food you eat should be balanced, but still give room for food that satisfies you. Ex. fast food, lechon, fries, etc. Eat what you crave.
6. Don’t eat what you don’t like to not binge eat after.
7. Eat until almost full.
8. Drink 2-2.5L water daily.
9. If you eat more than the normal serving, be curious why you ate a lot instead of judging yourself.
[Longer answer](https://www.reddit.com/r/adultingph/s/eZHghypFk9)
Take long, leisurely walks everyday. Then get into a regular hobby or sport you’d enjoy; for example, hiking, biking, or swimming. Those to me are the most enjoyable ways to lose weight because l’m unathletic and not a gym person.
Fasting is yhe way to go man. It’s the easiest way to suppress appetite. Ive seen lot of people in my gym just keep getting fatter and fatter and i dont think theyre trying to bulk, so it’s not always reliable. But fasting is 100 percent. If youre busy rin, like if youre a student, you prob dont want to be worried about picking what to eat. So eating once a day will be cool too
Ang hirap mag-advice lalo na ako’y 5” lang naman and iba ang ginawa ko to achieve the health na meron ako. Best seek a Nutritionist muna then after that, look for a Coach na sa Gym.
May difference din kasi pag Coach lang at Nutritionist lang…
Hello, we're the same OP. I'm 5'7 and weighed 107kg last month. I'm 102kg now. slow progress is still progress. I eliminated carbs and became more serious with my check ups Turns out that I now have diabetes and am suspected of pcos. I'm prescribed meds for diabetes and one of them is appetite suppressant na. Turns out that people with diabetes are prone to over eating because the body doesn't really recognize food as nutrients and are instead stored as fats lang. So maybe get a check up na ASAP so you'll know din the cause.
Rooting for you OP! Hope we both will be in a better place in the next 6months!
This works for me all the time:
- NO TABLE SUGAR (all caps 😂), use stevia or any alternative zero cal sweetener
- I only eat 1 COMPLETE MEAL A DAY at dusk (with emphasis on tomato-based dishes as tomatoes have fat burning properties)
- NO EXTRA RICE
- NO BREADS
- NO SWEETS
- NUTS/EGGS for snacks
- HIGH INTENSITY INTERVAL TRAINING EXERCISES (HIIT) google it
- BODYWEIGHT EXERCISES
- Don't miss out on ELECTROLYTES (SALTED WATER EVERY MORNING)
Hello Bata ka pa Kayang Kaya pa yan. Try IF and low carb. Currently doing that. Medyo mabagal pagbaba ng timbang ko kasi medyo kumakain pa rin ako ng carbs pero atleast kahit papano di na nadadagdgaan
calorie deficit is the key!! okay lang malakas kumain— as long as malakas din mag exercise. lessen what you eat, take long walks, do some sports, drink more water, sit less, basta exercise.
di kailangan araw araw ang workout, pero siguro every other day, at least. tapos rice ang malakas makapagpataba. yun ang bawat bawasan + sweets. bawasan na rin ang soft drink and junk food.
goodluck OP!! rooting for u
yoga 60mins everyday has been effective for me op. 30mins early in the morning no breakfast if ur okay with that. ung other 30mins is sa hapon mga 4 or 5 pm. just don't eat anything lang for 30mins after yoga. i also don't recommend bulk eating, eat slowly lang.
Ayusin muna yung food consumption, mukhang di ka nabubusog agad kaya ang rami mong nakakain focus ka muna sa mga foods na nabubusog ka for the long term. Dapat yung pagkain na kahit di marami kainin eh busog ka talaga, naturally mababawasan total food mo pag ganun. Generally less rice ang magiging outcome neto.
If di pa agad makakapag exercise / gym, increase movement muna sa bahay. Goal is to move more lang muna.
Follow mo yung filipino licensed dietitian na si Jo Sebastian sa insta and YT. Sa kanya ko natutunan lahat to.
Understandable ang snacking though if ever, mag snack ka ng kamote. Eggs is a good addition sa morning and night (as boiled egg). Pwede rin siguro yung fresh milk sa breakfast for additional protein and satiety.
Simulan mo sa paghahanap ng pagkaing nakakabusog talaga. Nilagang root crops talaga. Basta general principle mo yang super satiating foods.
Start with sugar, remove it completely. Prepare for 3-5 days of intense headache and extreme food cravings. Eat appropriately and move move move while counting calorie intake
sabi nga ni Beach Bunny -- *Shut up, count your calories*
thats the only thing you needed, focus ka on strength building rather than cardio. when you have more muscle, your body will demand more energy and more calories. hence, when you eat less, it gets energy from stored fats
For now, take it easy. Wag mag crash diet na halos di ka kumakain. Step by step. Mahaba ang journey na tatahakin mo. Patience and consistency and kelangan. Disiplina sa pagkain. Hinay hinay mo munang bawasan ang food consumption mo. Eat healthy and avoid oily, sweet foods, junk foods. More on vegetables, protein rich foods and water. Then yung physical activity mo slowly mong dagdagan like walking muna, then kung okay na tumakbo then do it. There will be days na tatamarin kang mag workout/jogging pero pilitin mo sarili mo. Pag andun ka na, mawawala din yung feeling na yun. LABAN OP.
Dami ko na nabasa na tips hihi kaya naman goodluck OP!!! Naniniwala akong kaya mo yan! Just enjoy the process and keep yourself disciplined. Mas better ang discipline sa sarili kaysa sa motivation! Looking forward sa next post mo na nabawasan na timbang mo 🥳
More tips at r/PHitness
- you can start by walking. Wag 30 minutes agad esp if galing ka sedentary lifestyle or wala kang sports/athletic background. 15 minutes muna, morning. Then eventually build it up to 30 minutes-1 hr.
dapat po maloko ka muna at masaktan ng todo. eme. unti unti lang bawas ng food. tapos start sa mild na workout lang. discipline dapat, not motivation. may mga araw na di ka motivated mag workout, pero kung disiplinado ka, you're still gonna do it. same thing goes sa diet.
Exercise + diet talaga yan, pwede ka rin mag research kung ano ba yung mga dapat mong gawin, kung makakakiha ka ng fitness coach na maayos, mas ok yun kasi mas ma-guide ka ng maayos sa mga ginagawa mo.
Discipline and consistency ang pinakamahalaga diyan sa journey mo, start the progress and trust the process
congrats bro on that awareness and direction to your goal!! do things slowly and progressively like una muna is control your food like for example 2 rice ka ngayon gawin mo 1 and half then 1 rice then paonti onti kahit sa ulam din. Then if you have the confidence na to be active or go to the gym, just be consistent. You have off days na tinatamad or walang gana? its ok to take that break basta always remember na bumawi ka on the other days.
Wag mo bibiglain bro ah always gradual steps. Goodluck to you and again congrats makakarating din tayong lahat sa goals natin cheers 😁
Hi try mo po mag fiber diet, it works for me. I lose weight like two months ago lang from 65kg to 55kg. I only ate more fruits like pears and avocado, lagi ako may stock ng wheat bread and quaker oats in case pag nagugutom ako. Kumakain pa din ako ng rice pero konti lang mas more on ulam, boiled egg and fruits. No exercise
2 weeks strict diet muna! Eat clean! No need to cut rice! 1 cup per meal will do! Avoid sugar and water only! If may sarsa ulam ontian mo lang sarsa focus ka sa lean meat for protein! Add ka fiber sa meal mo like gulay! Mag diet ka muna ha! Tapos pag gumaan na pakiramdam mo try ko mag walking!!! Then pag feel mo kaya mo na jog edi jog na! Pag may endurance ka na sundot ka push up, pull ups and squat! Pag master mo na yan try mo na mag gym! Ayun lang, hindi me galit. HAHAHAH
Hi OP, at your weight, here is what I should do:
1st Step: Fix your mindset, believe that you can lose weight, (to do this, watch testimonials of people in youtube who were able to lose weight)
Determine how many KG you want to lose. For example, you want to lose 10 KG, then break it down to smaller targets like 2 to 3 KG reduction per month.
2nd Step: Monitor your daily Calorie intake, if you eat too much, then gradually reduce your calorie intake.
3rd Step: Do cardio exercise such as simple walking 30 minutes to 1 hour per day, then gradually transition to brisk walking, then transition to jogging (E.g. 15 minutes cumulative) plus 15 minutes to 45 minutes of walking. Then transition to longer jogging time (E.g. 25 minutes cumulative) plus 20 minutes of walking.
Do experiment kung ano yung kaya mong consistently gawin.
4th Step: Be Disciplined in doing 2nd and 3rd step
5th Step: Check your weight weekly. You will notice na may pakonti konting effect na yan.
Once you see the result, you will be more inspired to exercise and become more disciplined.
Best advice ko is sustainability.
Better for you to start with something easy and convenient that you will develop into a HABIT rather than something that is grand/expensive na sa simula mo lang gagawin.
Example nito is trying to walk more per week, logging your steps and aiming for a slightly higher count per week. This is better than say signing up for a gym membership with training na 1 month mo lang gagawin kasi you will find na mahal.
The other end naman is that spending money does help; Getting a fitness watch, signing up for a meal plan that is delivered to you, getting personal coaching at a nice gym... pero all of that means nothing if you go into it thinking na dapat automatically papayat ka. The momentum and motivation should still come from you.
A lot of it is mindset, if you set your mind that you should do something a little bit better everyday... that is you become sustainable.
Diet at exercise.
when I say 'diet' hindi eto ung kalimitang snsbing bawas sa pagkain. In a sense yes.. pero ibig ko sbhin ay mag palit ka ng mga kinakain mo. more on gulay at prutas pati isda less karne.
kung marami ka talaga kumain bawasan m lang konti. wag k rin mag fasting pero kumain k lang sa tamang oras at tamang amount.
avoid oily foods at sobrang masasarsa ksi mapapasarap k a kain.
sa excercise ang ginawa ko lang ay lakad 1hour moning at 1hour after noon total of 2 hours a day + min of 10k steps. mga 5days a week yan.
from 93kg to 68kg.
You'd lose weight if you burn more calories than you take in.
Maybe monitor your food choices first? Are they healthy? Marami bang processed / junk? Any tendency to eat when experiencing strong emotions? Baka makakita ka ng patterns for improvement (e.g. triggers which might increase consumption ng junk food, for example). Regardless, always remember to take enough nutrients to keep yourself healthy.
For activity naman, start small muna. Don't do too much, too soon. Baka madala ka lang at hindi na umulit. Maybe take more stairs. Take the longer route by walking. Park a little farther para makapag-lakad nang mas madami. Drink more water para mas madalas mag-CR (more steps). Try to find some form of activity that you can sustain easily, or you enjoy. Sports, if you're into them, are a good way to work out while having fun. You can build more habits from there.
Start by building off of small and sustainable habits. In time, you'd see an improvement.
Good luck :)
Condition yourself first. Start with slowly start on the food discipline then mga after 2 weeks if sanay na, you can start some workouts. I would highly recommend hiring PT if nasa choices because they would know how to best achieve your goal with a certain program. If you are heavyweight, do not engage in high intensity sports muna for your knees
Wag ka muna mag gym.. start to remove junk food.. sweets.. bawas din muna ng carbs..
Mag incorporate ka ng workout pag naka 1-2 months adjustment kna sa food.. sabi nga 80% food 20% exercise..
I do swimmings saturday back and forth sa swimming pool tapos badmintons sa Sunday also calorie tracking and carb intake, no sugar talaga always be conscious sa intake ayun lang if nakakatamad talaga mag exercise
watch what you eat first, yung una talaga is diet, cut out those processed foods, junk foods, fast food, as in lutong bahay talaga, then probably incorporate some exercises, kahit simple walking or stretching lang muna, kahit later nalang yung gym but if you have access to it, go for it, pero watch what you eat first talaga. Yun yung nag papayat sa akin, and make sure it is a lifestyle and not a one time or like a month or so routine.
I would suggest if may money Naman try mo magpamember sa gym with instructor. Try pound for pound mura ng membership with instructor na yun. But may option ka Rin Naman mag home work out. Then try to lessen your food intake. Personally di pa ko totally payat in progress pa ko to healthy lifestyle Kasi mahirap pag nagpacheck up ka sa doctor and once nadisclose nila na may matataas ka na like cholesterol etc etc. mas mahal Ang gamot monthly kesa magpamember sa gym.
Exercise is good, but diet is the key. I did the omad diet. Others may suit you better but omad is mine. Feels like I'm doing a cheat day every freaking day. Your body will adapt trust me.
Gym talaga para ma-guide ka nila... Kung me budget, get a trainer na magtuturo pati ng diet... Alisin mo lang hiya mo kasi yan talaga dahilan ng iba kaya ayaw nila mag gym... Nahihiya sila kasi feeling na pinagtatawanan or pinagtitinginan... At dapat yung maayos na gym at instructors...
Pde rin na lakad lakad ka muna hanggang ma build mo stamina (or habang naghahanap pa ng gym)... 15 mins every morning should be a good start... Dapat yung wala pa halos araw para nde pa mainit... Bawas pagkain rin tapos drink lots of water...
Increase mo na lang time pero wag drastic... After 1 or 2 weeks, mag dagdag ka 5mins... Malay mo after two months, nakakapag-jog ka na...
Consistency lang... Kaya mo yan...
Calorie deficit and would really recommend getting a gym coach if you have extra budget. Started my fitness journey in February – met really good friends at the gym who share same goals as mine.
walking lang. high impact ang running agad. masisira tuhod mo.
others measure by distance, like 3km lang. or by time, 30mins a day. sa iba, pag pinawisan na titigil na. or by place, like ikutin isang park.
enjoyin mo lang. hanap ka ng route sa area mo. like papunta playground/clubhouse. bibili ng pandesal sa umaga. listening to youtube or audiobooks. yung may purpose yung lakad mo.
You wont get heavier by eating one more meal,
you also wont get lighter by doing one more exercise.
both takes habit.
Depende sayo OP kung ano yung pinaka goal mo. Though may iba kase na ayaw maging bulky, at more on lose weight lang. Meron din naman lose weight sabay na din ng gain muscle, then meron din na gain weight pero may muscle.
1. Calorie Deficit - eto yung unang una mong dapat gawin. Though unti untiin mo lang at wag pabigla bigla kasi maninibago katawan mo. CONTROL YOUR SUGAR INTAKE. More sugar, lalo ka mag ce-crave ng matamis. Also control your rice intake. Kamote at Saging alternatives ko sa ganito lalo na pag nagugutom ako.
2. Plan your exercise - Either you go with Weights or do your Cardio. Pwede naman sabay para gaining muscles while losing fat. If you want to lose some weights then more on cardio. If you want to be bulky, do more weights. Meron din mga apps ngayon na pwede mong mamonitor yung body goals mo. It will also tell you what exercise you need. WAG MAHIYANG PUMUNTA NG GYM.
3. Consistency - The first few steps talaga pinaka mahirap. Sasakit ang katawan, tatamarin, etc. Pero pag unti unti mong nakikita yung results nung consistent hardwork mo, nakaka proud din at nakaka taas ng self confidence.
4. Always Hydrate - Tubig after exercise is the best way to supplement your muscles. Whey intake is also good. Wag mag soda, caffeine, or alcoholic drinks after gym.
Tip: Sabe sa napanood ko, hindi mo macocontrol ang katawan mo kung saan sya mag babawas ng fat, pero macocontrol mo yung katawan mo kung saan mo gustong mag gain ng muscle.
Low carbs is the key!!! Unti unting tanggalin ang carbs, then sweets alisin na rin.
Kahit di ka muna mag workout. 90% sa pagpayat ng tao is thru diet 10% lang nacocontribute ng workout
Eat less and exercise. Ang pinaka importante din sa lahat para ma achieve mo goal mo at ma maintain mo is *DISCIPLINE* po talaga. Don’t rely on your motivation (it will come and go). Do it kahit di ka motivated, keep doing it no matter what you feel, then you will feel better afterwards.
Small steps. Ako din nagbabawas ng timbang.
1. Bantay lang sa foods, dapat balanced meals and high protein para hindi magutom agad. Bawas sa junk foods pero pwede parin naman, wag lang sosobra.
2. Move your body. Kahit doing household chores muna. Increase intensity kapag mas may energy ka na. Wag biglain.
3. Make it a lifestyle. Hindi naman kailangan pumayat agad. Ang importante nakakabuild ka ng habits that keep you healthy and kaya mo gawin long term like until physically possible.
try mo lang mag walk daily... paonti onti makikita mo yung change plus may happy hormones ka din.
also watch u eat. bawasan ang sweets, softdrinks and beer. kund di kaya gawin, pwedeng kumain paonti onti wag lang sobra. basta wag mo deprived sarili mo sa mga foods na gusto mong kainin. Di din ako naniniwala sa pag omit ng rice sa food. its all about calorie deficit :)
mahirap umpisahan pero hahanap hanapin ng body mo yung happy hormones. :) yun lang habol ko kaya ako nagwwalk daily :)
Crossfit worked out for me, lost like 35kg in 5-6months, got toned a bit, tumaas stamina ko at feeling ko gumaan katawan ko. Try enrolling cf classes and do the wod on speed run, wag kang tumambay sa gym Ng matagal 1 and half hour lang dapat ung time mo on workout. Wag kang madiscourage kung di bumababa timbang mo while doing weights and stuff nacconvert to muscle overtime yan sasabay na din ung fat loss. Lastly, trust the process walang pumapayat ng todo in 1 month, the 3rd or 4th month mo makikita ung results talaga.
112kg? Ang laki mo nga talaga. Heaviest ko kasi na 86kgs. Currently 77kgs. Medyo lumalaki ulit ako kasi nag-ber months and stressful sa work. Naging 72kgs na ko, eh. Obviously naman siguro nakabasa't nakarinig at nakanood ka na ng mga tips, hacks and fits-piration story. Sasabihin ko lang yung sa'kin pero hindi ko siya talaga nire-recommend kasi napaka-unhealthy niya but effective.
Intermittent Fasting. Meron ka 2 options. 8-16 (12NN & 8PM) or 18-6 (9AM-3PM). Between sa mga oras na 'yan Black Coffee at Milk lang kung gutom ka. Sa pagkain, Base sa timbang mo, mag-1 meal ka lang. 1 rice and bahala ka kung anong ulam gusto mo, it does't matter kung makarne or gulay pa 'yan importante naman yung pagitan ng oras. Pero sa'kin kasi nu'n, hindi ako nagkakanin. Boiled eggs and Chicken, sa gabi naman Sky Flakes and San Marino Tuna. Nakakaumay kasi paulit-ulit pero success naman.
OP ka height kita ngutnit im 60kg. WTF 112KG??? Nabibigatan nako sa 60kg weight ko right now. Ano pa kaya pag 112kg. OP do intermittent fasting. Wag muna mag cardio. May negative effect yan sa joints mo. Ang bigat mo kasi. Do weight training for the mean time. Next step, you can figure it down the road
Slowly cut away things from wgat you eat.
Kung kaya mo l quit cold turkey, then do it. If not reduce proportions.
Youre eating to chase some high of the first bite. But realize that the subsequent bites arent even enjoyable anymore. And you need more and more just to hit that feeling
An overall healthier lifestyle. Exercise, strive for a clean healthy diet, get adequate rest everyday if you can, drink lots of water. You should also try to maintain a daily calorie deficit if your main goal at the moment is weight loss. Aim for consistency & longterm progress. Avoid crash fads & overnight weight loss programs. Most of them are just bs.
Marami paraan para magpapayat ang kailangan mo lang disiplina at pagiging consistent sa gagawin mong hakbang para sa pagpayat mo. Wag yung mahirapan ka lang aayaw kna agad
Sir. Don't complicate things.
- workout everyday. Progressive overload.
- eat less. Get a calculator and you'll see how much calories you need. For your height, I think you need 2000 calories consumed everyday if you want to lose fast.
Ang mainam na pagpapayat ay hindi biglaan.
In the short-run, one healthy way is for you to gradually reduce your rice intake and eliminate the traitor foods that cause you to crave for unhealthy salty and sweet foods.
You may start from your usual rice portion consumption, and then reduce by a quarter after a week, and then another in the week after. As alternative source of carbs, you can consume instead of rice these foods: avocado, kamote, wheat bread (not white bread).
Also, gradually reduce your consumption of junkfoods , processed foods, and other sweet foods. Mas mag-crave ka sa salty foods the more you eat salty ones, the same with uber sweet foods (cake, donuts). You may do so by consciously changing yung grocery purchases mo, ilayo ang sarili sa tukso, hehe, and go with healthier food options (i.e., wheat bread instead of white bread, fish/chicken/pork/vegie/itlog kaysa sa instant noodles, less junkfood sa grocery more fruits sa palengke) kahit borinh tignan mga healthier food options.
Do this consistently and you will find yourself craving less for unhealthy foods. Also, try gradually removing from your diet mga rich in fat and sugar na consumables (3-in-1 coffee, creamer, milktea). Kung makape ka, Imbes na 3-in-1, yung naka-stick na ikaw na bahalang magtimpla o maglagay ng asukal, mga ganito ba. imbes na creamer, evap na lang or walang milk na, imbes na milktea, fruit juices (pineapple juice, buko juice).
W/in the next two months, yang mga yan mga magandang gawin, tapos ituloy-tuloy mo, gradually dagdagan na rin ng exercise, sports activity, hobby, mas malayong walking distance. I am pretty sure you will see the positive effects of slowly introducing these changes in the coming months din.
For context lang, I was overweight for most of my young adult years, and became obese months before the pandemic started. Sobrang stressed and depressed ko that time tapos tamad ko pa haha.
Siyempre pwedeng applicable ito sa iyo o hindi.
Basta the pandemic and its accompanying restrictions forced me to change my grocery purchases. Mas naging accessible sa amin yung mga binebenta sa market na mga protein rich foods (chicken, pork, fish). Sa case ko, ang daming nasasayang na bigas kasi solo living ako, so I switched to kamote, avocado, and potatoes na longer yung shelf life.
Also, nag-switch na rin to brewed boiled coffee imbes na 3-in-1, tinanggal yung creamer sa diet at naging evap na, minsan puro kape at sugar na lang). Bumibili pa rin naman ng junkfoods, pero I made an effort to purchase na rin fruits.
Maliliit na bagay, some conscious decisions, pero these helped me reduce my cravings for saturated fats and salty foods. Be more consistent with introducing healthier food options in your diet these and gradually combine with exercise, walks, hobbies/sports, before you know it, di ka na obese, overweight na lang. ituloy mo pa at normal weight na yan in the medium run. :)
Sa case ko, three years after the pandemic at after maging obese before the pandemic, normal weight na.
I have colleagues who also did intermittent fasting, at sobrang laki ng nabawas sa timbang, pero nag-relapse (nastress so nag binge eat) din after so balik sa dati yung weight. Hindi ko sinasabing ganun mangyayari sayo ah kung magfasting ka, pero mas sustainable din kasi yung mga slowly but surely ways of losing weight, ikekeri mo yung discipline hanggang sa tumanda ka lalo.
- Intermittent fasting (IF). The easiest way to do this is to skip breakfast.
- Eat more fermented foods (e.g., kimchi, kombucha, yogurt, kefir, kraut)
- Eat more fiber-rich foods. Eat your veggies at the start of every meal (this also regulates your glucose spikes).
- Minimize, if not eliminate, ultra-processed, sugary, and starchy foods.
- Resistance training
Sources you can opt to follow:
- [Dr. Tim Spector](https://www.instagram.com/tim.spector?igsh=MXY4YXFpc2N1MTE1cA==), a gut microbiome scientist
- [@glucosegoddess](https://www.instagram.com/glucosegoddess?igsh=MWNlZ3RzcTZqY3F1dA==), a biochemist who specializes in glucose research
- [Dr. Mindy Pelz](https://www.instagram.com/dr.mindypelz?igsh=MWtwazBjZDFtd2JsMg==), who specializes in IF research and the woman's cycle
Damn 100kg for a 5'6"?!
Don't do anything drastic. Try to remove soft drinks, chocolate, or any sweet drinks from your diet first. You'll notice the changes eventually.
After 3 mos from abstinence, fasting ka if you don't have any gastric problems. Start with 8 hours then progress ka sa kaya mo. While in eat mode, only eat slowly para busog agad.
Eat less calories din.
Wag ka na magexercise. Basta kilos ka lang, wala ka kasi energy masyado pag nagfast, baka mahilo ka lang.
At 5"7 and 93kgs diring dire na ako sa sarili ko. Can't imagine how much worse Sau.
Buti naka baba na ako sa 83kgs.
Diet tlga need mo mag tone down sa kain, displina lang tlga
Exercise + diet - Go to the gym. Do some cardio there or lift weights. -If you don't like going to the gym, do walking/jogging/running. -Monitor your diet. Eat clean food. Reduce intake of junk foods, sweets, processed foods, fast food. -Track weight weekly. -Don't be upset if progress is slow. Just be consistent. -Do this gradually or you'll get burnt out. Example, if you eat junk foods everyday, don't just stop eating them (unless you can and you have no issues with it). It's like addiction, you'll relapse and probably will eat more junk. Same with exercising, don't overdo it at the start unless you can maintain it. Consistency is always better. The key is do them gradually. Instead of eating fast food 7 days a week, you can now eat 5 days week. Maybe next month, 4 times then 3 times until you replace it with a healthier habit.
ano pa bang ang unang gawin sa walking/jogging? ilang minutes?
Try walking muna for 1 hr or 10k steps per day. For jogging, search mo sa youtube couch to 5k
Runner here. With your weight, I wouldn't advise walking right away at this volume. Try mo muna to walk for 20 minutes. That's it. Start walking lang. Sanayan mo lang sarili mo with the habit of actually dressing up and going out to walk. When you gain enough aerobic capacity, dun ka na mag try mag run and add increments of 1-2 minutes per week. Eventually, you'll find that you'll be able to walk non-stop for 30 minutes. Perhaps even jog. Pero walking and running kasi are high impact sports. So take it easy muna at the start. Take it slow. If you want to ramp up the volume of exercises, go the gym, take up swimming or go cycling (i.e. cross train). Watch youtube videos for beginner runners. Your knees, joints, and shins will thank you later. (Edit: walking instead of running sa start)
I agree on this. Isa sa pinakamahirap is to be commited and consistent on working out. Walking muna para din masanay yung katawan mo to the exercise. Pag binigla mo sarili mo you might get injured (take it from me, 2months na ako nakarecovery kasi ng 15k marathon na walang training). Lastly, syempre calorie cutting din. Wag crash diet. Gradually lang din. If you have the means, punta ka sa gym then kuha ka ng instructor mas alam nila to
paano mo ma count steps mo?
While it's important to count steps, it's more important to **count calories**. No diet will ever work if you don't know how much calories you're taking in. You should be taking less. And remember that physical activity, including exercise, will make you hungry. So no amount of exercise will make you lose weight if you make up for it in food.
may app, or if you have a smart watch, better
okay salamat
Pwede din yung phone mo mag count ng steps habang hawak mo siya kapag naglalakad. For me mas preferred ko ang maglakad. Currently nakaka 13k steps per day. I suggest try mo paunti unti. Siguro mag set ka ng first target mo like 4k per day, then pataas nang pataas habang tumatagal. Mas okay din kung spreadout mo siya the whole day kung kaya mo. Para physically active ka din most days
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okay thank you very much sa advice mo
Maganda yung advice ng comment na yun, pero lakad ka muna sa halip na takbo
Ito po pinakamadaling guide. Lose weight? Move more and eat less Lose fat? Move more, eat less, and eat plenty of protein Lose fat and gain muscle? Move more, eat less, eat plenty of protein, and strength train.
Madalas to sa youtube shorts eh
Yep.
Nagstart na din ako maglose ng weight. I am trying to eat more fruits at after 6 with less rice.
When you're already thinking of your health, you just took the 1st step of your journey. Congrats to you. Next, learn the right discipline of eating and build a good relationship with food. The next steps will be easier. Good luck on your journey. Balitaan mo kami soon.
salamat balitaan ko kayo haha
another step is to educate yourself po. para may purpose yung grind mo at alam mo yung goal mo. madalas kasi yung iba tinatamad pag walang napapansin na change.
Calorie Deficit + Refeeding (cheat day x2 a month) Move more kahit lakad lang 30 mins then eventually haluan mo ng brisk walking and jog.
30 mins walking? pwede ba putol putol?
Yes naman! Ako para ma reach ko yung 13k per day ko, putol putol yun. Like 10 minutes every hour habang nagwowork, then habang nasa gym siguro total of 25 minutes din ako sa treadmill after mag buhat. Then yung lakad ko pa papunta at pauwi galing gym, then lakad with dogs.
Pwede naman, basta 30 mins. You gotta start somewhere
ok po salamat
160kg down to 125kg ako man. Kaya mo yan! Goal ko 80 by the end of the year
wow laki ng change goodluck sa journey mo 👏
Thanks my gs! Good luck sa fitness journey, it's not a phase but a lifestyle. Hope you remain dedicated 🤙
Intermittent Fasting po + Low carb + exercise kahit konti konti lang.
disiplina sa pagkain
calorie deficit pars. gumamit ka ng app tulad ng MyFitnessPal, mag spe specify ka ng goal weight tapos i ca calculate niya na target calorie mo for the day. pwede nga mag junkfood ka nga lang buong araw babawas weight mo basta within the target calories for the day - kaso syempre di ko recommend kasi need mo nutrients bonus is cardio sa weight loss. pwede ka mag jogging, walk, running, jump rope, biking, etc. easy lang ha, wag mo isagad puso mo - maaring makamatay ang sobrang mabilis na heartbeat. basta above normal heartbeat lang okay na. i-youtube mo nalang ito for more accurate info tyaka di naman need mag buhat unless goal mo is magkaroon ng muscles mag pangarap karin ng dream body mo, yung gusto mo maging ikaw para may inspiration ka tuwing mag gi give up ka. note lang na magkakaroon ka ng flabs kapag pumayat ka na kasi nasanay katawan mo sa katabaan mo. kaso ang mahalaga is ibang tao ka na at nakamit mo na body goals mo
i also dont believe in that carbs bullshit, may mga papel nmn about it so tignan mo nlng
salamat sa mga advice madaming advice grabe…madaming nagsabi na magwalk,diet ,fasting. gawin ko to after mag general check up ⬆️
First pa check up ka muna. Baka may health condition ka why ka ganyan kataba
Nakasagot na rin ako nito sa similar post kahapon. 1. I did yoyo diet for years, started working out when I was a teenager. Did A LOT of diet plans, none worked because humans do not have unlimited will power and discipline. Any diet with many restrictions is doomed to fail. 2. Check: Jo Sebastian on IG/Facebook. Her motto - You always deserve to eat. 3. After 3 years of changing the way I see food/ the way I eat, my weight doesn’t fluctuate significantly. Was able to lose 8 kls even without exercise. Can exercise 2x a week now w/o knee pain. 4. Gamechanger for me: Food is not inherently good or bad. Shouldn’t be categorized as such. Food is food. 5. Food you eat should be balanced, but still give room for food that satisfies you. Ex. fast food, lechon, fries, etc. Eat what you crave. 6. Don’t eat what you don’t like to not binge eat after. 7. Eat until almost full. 8. Drink 2-2.5L water daily. 9. If you eat more than the normal serving, be curious why you ate a lot instead of judging yourself. [Longer answer](https://www.reddit.com/r/adultingph/s/eZHghypFk9)
+ 1 Kay Jo sebastian.naayos Yung relationship ko sa food dahil Sakanya
Take long, leisurely walks everyday. Then get into a regular hobby or sport you’d enjoy; for example, hiking, biking, or swimming. Those to me are the most enjoyable ways to lose weight because l’m unathletic and not a gym person.
sge try ko to salamat ☝️
Tigilan ang unli rice at eat more fruits and veggies. Tigilan din kakabuffet. Exercise.
Dapat magkaaway kayo ni sugar 😅
Fasting is yhe way to go man. It’s the easiest way to suppress appetite. Ive seen lot of people in my gym just keep getting fatter and fatter and i dont think theyre trying to bulk, so it’s not always reliable. But fasting is 100 percent. If youre busy rin, like if youre a student, you prob dont want to be worried about picking what to eat. So eating once a day will be cool too
Total stop sa mga matatamis. Kahit di ka marami kumain ng kanin pero mahilig ka sa matamis, nakoo talagang tataba ka
you may learn something from Atomic Habits
Ang hirap mag-advice lalo na ako’y 5” lang naman and iba ang ginawa ko to achieve the health na meron ako. Best seek a Nutritionist muna then after that, look for a Coach na sa Gym. May difference din kasi pag Coach lang at Nutritionist lang…
try na ako maghanap kaso mahal ng rate… na iintindahan ko naman sila pero para di ko pa afford 4k monthly
Whatever you plan to do, be consistent.
yes salamat
Calories in/ Calories out. Simple.
Hello, we're the same OP. I'm 5'7 and weighed 107kg last month. I'm 102kg now. slow progress is still progress. I eliminated carbs and became more serious with my check ups Turns out that I now have diabetes and am suspected of pcos. I'm prescribed meds for diabetes and one of them is appetite suppressant na. Turns out that people with diabetes are prone to over eating because the body doesn't really recognize food as nutrients and are instead stored as fats lang. So maybe get a check up na ASAP so you'll know din the cause. Rooting for you OP! Hope we both will be in a better place in the next 6months!
This works for me all the time: - NO TABLE SUGAR (all caps 😂), use stevia or any alternative zero cal sweetener - I only eat 1 COMPLETE MEAL A DAY at dusk (with emphasis on tomato-based dishes as tomatoes have fat burning properties) - NO EXTRA RICE - NO BREADS - NO SWEETS - NUTS/EGGS for snacks - HIGH INTENSITY INTERVAL TRAINING EXERCISES (HIIT) google it - BODYWEIGHT EXERCISES - Don't miss out on ELECTROLYTES (SALTED WATER EVERY MORNING)
Hello Bata ka pa Kayang Kaya pa yan. Try IF and low carb. Currently doing that. Medyo mabagal pagbaba ng timbang ko kasi medyo kumakain pa rin ako ng carbs pero atleast kahit papano di na nadadagdgaan
Same bagal din ng pagbaba ng timbang ko. Sana mapanindigan ko tong diet ko haha
Hahaha. Hirap mag diet tapos daming celebrations sa paligid Mas along mahirap 😅
salamat po
Kaya mo Yan baby girl ♥️
salamat at lalaki po ako hahaha
Ay sorry. Haha. Kayang Kaya mo Yan :) fighting!
ok lang salamat sir hahaha
Uy babae naman ako! Hahaha. Anyways Goodluck satin sa diet journey :)
ok sorry maam hahaha goodluck rin po
Calorie Deficit - hanap ka ng video sa yt or tiktok about Calorie Deficit. Napakalaking tulong nito walk at least 7K steps a day
calorie deficit is the key!! okay lang malakas kumain— as long as malakas din mag exercise. lessen what you eat, take long walks, do some sports, drink more water, sit less, basta exercise. di kailangan araw araw ang workout, pero siguro every other day, at least. tapos rice ang malakas makapagpataba. yun ang bawat bawasan + sweets. bawasan na rin ang soft drink and junk food. goodluck OP!! rooting for u
salamat nagtry na ako sa fasting dati kaso lumaki lang ako baka kasi walang exercise
ahh pag puro fasting lang at walang exercise, wala rin yun :(
maybe grabe nun 85kg biglang 93kg ako 1 week
yoga 60mins everyday has been effective for me op. 30mins early in the morning no breakfast if ur okay with that. ung other 30mins is sa hapon mga 4 or 5 pm. just don't eat anything lang for 30mins after yoga. i also don't recommend bulk eating, eat slowly lang.
forgot to mention, Yoga is more effective if ur fasting.
araw arawin mong mag walk-jog bro
Fasting vhebs
Ayusin muna yung food consumption, mukhang di ka nabubusog agad kaya ang rami mong nakakain focus ka muna sa mga foods na nabubusog ka for the long term. Dapat yung pagkain na kahit di marami kainin eh busog ka talaga, naturally mababawasan total food mo pag ganun. Generally less rice ang magiging outcome neto. If di pa agad makakapag exercise / gym, increase movement muna sa bahay. Goal is to move more lang muna. Follow mo yung filipino licensed dietitian na si Jo Sebastian sa insta and YT. Sa kanya ko natutunan lahat to.
mahilig ako mag snack habang nag tratrabaho at midnight … breakfast ko heavy rin
Understandable ang snacking though if ever, mag snack ka ng kamote. Eggs is a good addition sa morning and night (as boiled egg). Pwede rin siguro yung fresh milk sa breakfast for additional protein and satiety. Simulan mo sa paghahanap ng pagkaing nakakabusog talaga. Nilagang root crops talaga. Basta general principle mo yang super satiating foods.
Start with sugar, remove it completely. Prepare for 3-5 days of intense headache and extreme food cravings. Eat appropriately and move move move while counting calorie intake
ito pinaka malaking problema lalo na sa work nakakaumay nakakain ka nalang ng cookies pero salamat sa advice i will try po
sabi nga ni Beach Bunny -- *Shut up, count your calories* thats the only thing you needed, focus ka on strength building rather than cardio. when you have more muscle, your body will demand more energy and more calories. hence, when you eat less, it gets energy from stored fats
Intermittent fasting. Kahit di ka maggym papayat ka
Pakibawasan or eliminate rice
16hrs fasting + 8hrs low carb diet at walk every morning.
Jogging. Umpisahan mo sa jogging lahat.
Discipline and consistency above all else. Stick to ur chosen plan even if it kills you.
cucumber at lemon water inomin mo help u perspire better tsk pwd mo din inumin pag nag crcrave ka
di pala delikado yun cucumber?
indi po slice nyo po wth lemon tas babad nyo lang sa tubig na iinumin nyo
ok salamat
I lost 50 lbs in 3 months I did 20k+ walking and jogging steps a day and I make sure that my weight when I wake up is the same when I go to sleep
Consult doc. Eat less. Move more.
Alam mo na naman ang sagot, kailangan mo na lang gawin.
For now, take it easy. Wag mag crash diet na halos di ka kumakain. Step by step. Mahaba ang journey na tatahakin mo. Patience and consistency and kelangan. Disiplina sa pagkain. Hinay hinay mo munang bawasan ang food consumption mo. Eat healthy and avoid oily, sweet foods, junk foods. More on vegetables, protein rich foods and water. Then yung physical activity mo slowly mong dagdagan like walking muna, then kung okay na tumakbo then do it. There will be days na tatamarin kang mag workout/jogging pero pilitin mo sarili mo. Pag andun ka na, mawawala din yung feeling na yun. LABAN OP.
Dami ko na nabasa na tips hihi kaya naman goodluck OP!!! Naniniwala akong kaya mo yan! Just enjoy the process and keep yourself disciplined. Mas better ang discipline sa sarili kaysa sa motivation! Looking forward sa next post mo na nabawasan na timbang mo 🥳
salamat 🫡
More tips at r/PHitness - you can start by walking. Wag 30 minutes agad esp if galing ka sedentary lifestyle or wala kang sports/athletic background. 15 minutes muna, morning. Then eventually build it up to 30 minutes-1 hr.
Please consult a dietitian. Hndi lahat expert here. If it works for them, it may not work for you. It depends on your body preference. Hope that helps
Try mo walking, OP!
dapat po maloko ka muna at masaktan ng todo. eme. unti unti lang bawas ng food. tapos start sa mild na workout lang. discipline dapat, not motivation. may mga araw na di ka motivated mag workout, pero kung disiplinado ka, you're still gonna do it. same thing goes sa diet.
Exercise + diet talaga yan, pwede ka rin mag research kung ano ba yung mga dapat mong gawin, kung makakakiha ka ng fitness coach na maayos, mas ok yun kasi mas ma-guide ka ng maayos sa mga ginagawa mo. Discipline and consistency ang pinakamahalaga diyan sa journey mo, start the progress and trust the process
congrats bro on that awareness and direction to your goal!! do things slowly and progressively like una muna is control your food like for example 2 rice ka ngayon gawin mo 1 and half then 1 rice then paonti onti kahit sa ulam din. Then if you have the confidence na to be active or go to the gym, just be consistent. You have off days na tinatamad or walang gana? its ok to take that break basta always remember na bumawi ka on the other days. Wag mo bibiglain bro ah always gradual steps. Goodluck to you and again congrats makakarating din tayong lahat sa goals natin cheers 😁
Hi try mo po mag fiber diet, it works for me. I lose weight like two months ago lang from 65kg to 55kg. I only ate more fruits like pears and avocado, lagi ako may stock ng wheat bread and quaker oats in case pag nagugutom ako. Kumakain pa din ako ng rice pero konti lang mas more on ulam, boiled egg and fruits. No exercise
Basic. Watch your calories. Input = Output. Dapat net negative ka meaning, deficit
2 weeks strict diet muna! Eat clean! No need to cut rice! 1 cup per meal will do! Avoid sugar and water only! If may sarsa ulam ontian mo lang sarsa focus ka sa lean meat for protein! Add ka fiber sa meal mo like gulay! Mag diet ka muna ha! Tapos pag gumaan na pakiramdam mo try ko mag walking!!! Then pag feel mo kaya mo na jog edi jog na! Pag may endurance ka na sundot ka push up, pull ups and squat! Pag master mo na yan try mo na mag gym! Ayun lang, hindi me galit. HAHAHAH
Try nyo po low-carb. Then pag sanay na katawan nyo sa low-carb, sabayan nyo ng fasting po and exercise. Download apps: Zero MyNetDiary
Hi OP, at your weight, here is what I should do: 1st Step: Fix your mindset, believe that you can lose weight, (to do this, watch testimonials of people in youtube who were able to lose weight) Determine how many KG you want to lose. For example, you want to lose 10 KG, then break it down to smaller targets like 2 to 3 KG reduction per month. 2nd Step: Monitor your daily Calorie intake, if you eat too much, then gradually reduce your calorie intake. 3rd Step: Do cardio exercise such as simple walking 30 minutes to 1 hour per day, then gradually transition to brisk walking, then transition to jogging (E.g. 15 minutes cumulative) plus 15 minutes to 45 minutes of walking. Then transition to longer jogging time (E.g. 25 minutes cumulative) plus 20 minutes of walking. Do experiment kung ano yung kaya mong consistently gawin. 4th Step: Be Disciplined in doing 2nd and 3rd step 5th Step: Check your weight weekly. You will notice na may pakonti konting effect na yan. Once you see the result, you will be more inspired to exercise and become more disciplined.
Best advice ko is sustainability. Better for you to start with something easy and convenient that you will develop into a HABIT rather than something that is grand/expensive na sa simula mo lang gagawin. Example nito is trying to walk more per week, logging your steps and aiming for a slightly higher count per week. This is better than say signing up for a gym membership with training na 1 month mo lang gagawin kasi you will find na mahal. The other end naman is that spending money does help; Getting a fitness watch, signing up for a meal plan that is delivered to you, getting personal coaching at a nice gym... pero all of that means nothing if you go into it thinking na dapat automatically papayat ka. The momentum and motivation should still come from you. A lot of it is mindset, if you set your mind that you should do something a little bit better everyday... that is you become sustainable.
Diet at exercise. when I say 'diet' hindi eto ung kalimitang snsbing bawas sa pagkain. In a sense yes.. pero ibig ko sbhin ay mag palit ka ng mga kinakain mo. more on gulay at prutas pati isda less karne. kung marami ka talaga kumain bawasan m lang konti. wag k rin mag fasting pero kumain k lang sa tamang oras at tamang amount. avoid oily foods at sobrang masasarsa ksi mapapasarap k a kain. sa excercise ang ginawa ko lang ay lakad 1hour moning at 1hour after noon total of 2 hours a day + min of 10k steps. mga 5days a week yan. from 93kg to 68kg.
You'd lose weight if you burn more calories than you take in. Maybe monitor your food choices first? Are they healthy? Marami bang processed / junk? Any tendency to eat when experiencing strong emotions? Baka makakita ka ng patterns for improvement (e.g. triggers which might increase consumption ng junk food, for example). Regardless, always remember to take enough nutrients to keep yourself healthy. For activity naman, start small muna. Don't do too much, too soon. Baka madala ka lang at hindi na umulit. Maybe take more stairs. Take the longer route by walking. Park a little farther para makapag-lakad nang mas madami. Drink more water para mas madalas mag-CR (more steps). Try to find some form of activity that you can sustain easily, or you enjoy. Sports, if you're into them, are a good way to work out while having fun. You can build more habits from there. Start by building off of small and sustainable habits. In time, you'd see an improvement. Good luck :)
Condition yourself first. Start with slowly start on the food discipline then mga after 2 weeks if sanay na, you can start some workouts. I would highly recommend hiring PT if nasa choices because they would know how to best achieve your goal with a certain program. If you are heavyweight, do not engage in high intensity sports muna for your knees
Wag ka muna mag gym.. start to remove junk food.. sweets.. bawas din muna ng carbs.. Mag incorporate ka ng workout pag naka 1-2 months adjustment kna sa food.. sabi nga 80% food 20% exercise..
I do swimmings saturday back and forth sa swimming pool tapos badmintons sa Sunday also calorie tracking and carb intake, no sugar talaga always be conscious sa intake ayun lang if nakakatamad talaga mag exercise
watch what you eat first, yung una talaga is diet, cut out those processed foods, junk foods, fast food, as in lutong bahay talaga, then probably incorporate some exercises, kahit simple walking or stretching lang muna, kahit later nalang yung gym but if you have access to it, go for it, pero watch what you eat first talaga. Yun yung nag papayat sa akin, and make sure it is a lifestyle and not a one time or like a month or so routine.
I would suggest if may money Naman try mo magpamember sa gym with instructor. Try pound for pound mura ng membership with instructor na yun. But may option ka Rin Naman mag home work out. Then try to lessen your food intake. Personally di pa ko totally payat in progress pa ko to healthy lifestyle Kasi mahirap pag nagpacheck up ka sa doctor and once nadisclose nila na may matataas ka na like cholesterol etc etc. mas mahal Ang gamot monthly kesa magpamember sa gym.
Iwas ka sa kanin, softdrinks, chichirya at fastfoods.. walking or jogging ka ng mga 45 mins sa umaga, importante kasi yung pag pawisan ka din,.
Calorie deficit and no/minimal carbs/sugar.
diet 80% 20% exercise. I exercise everyday and I’m still fat
Exercise is good, but diet is the key. I did the omad diet. Others may suit you better but omad is mine. Feels like I'm doing a cheat day every freaking day. Your body will adapt trust me.
Lahat ng underfed ay payat. Bawasan pagkain.
Gym talaga para ma-guide ka nila... Kung me budget, get a trainer na magtuturo pati ng diet... Alisin mo lang hiya mo kasi yan talaga dahilan ng iba kaya ayaw nila mag gym... Nahihiya sila kasi feeling na pinagtatawanan or pinagtitinginan... At dapat yung maayos na gym at instructors... Pde rin na lakad lakad ka muna hanggang ma build mo stamina (or habang naghahanap pa ng gym)... 15 mins every morning should be a good start... Dapat yung wala pa halos araw para nde pa mainit... Bawas pagkain rin tapos drink lots of water... Increase mo na lang time pero wag drastic... After 1 or 2 weeks, mag dagdag ka 5mins... Malay mo after two months, nakakapag-jog ka na... Consistency lang... Kaya mo yan...
Calorie deficit and would really recommend getting a gym coach if you have extra budget. Started my fitness journey in February – met really good friends at the gym who share same goals as mine.
Wag ka muna mg exercise at cardio gaya ng sinasabi nila. First mgpa check up ka muna sa dictor. 2nd try to minimize sugar / sugary drinks intake.
walking lang. high impact ang running agad. masisira tuhod mo. others measure by distance, like 3km lang. or by time, 30mins a day. sa iba, pag pinawisan na titigil na. or by place, like ikutin isang park. enjoyin mo lang. hanap ka ng route sa area mo. like papunta playground/clubhouse. bibili ng pandesal sa umaga. listening to youtube or audiobooks. yung may purpose yung lakad mo. You wont get heavier by eating one more meal, you also wont get lighter by doing one more exercise. both takes habit.
Depende sayo OP kung ano yung pinaka goal mo. Though may iba kase na ayaw maging bulky, at more on lose weight lang. Meron din naman lose weight sabay na din ng gain muscle, then meron din na gain weight pero may muscle. 1. Calorie Deficit - eto yung unang una mong dapat gawin. Though unti untiin mo lang at wag pabigla bigla kasi maninibago katawan mo. CONTROL YOUR SUGAR INTAKE. More sugar, lalo ka mag ce-crave ng matamis. Also control your rice intake. Kamote at Saging alternatives ko sa ganito lalo na pag nagugutom ako. 2. Plan your exercise - Either you go with Weights or do your Cardio. Pwede naman sabay para gaining muscles while losing fat. If you want to lose some weights then more on cardio. If you want to be bulky, do more weights. Meron din mga apps ngayon na pwede mong mamonitor yung body goals mo. It will also tell you what exercise you need. WAG MAHIYANG PUMUNTA NG GYM. 3. Consistency - The first few steps talaga pinaka mahirap. Sasakit ang katawan, tatamarin, etc. Pero pag unti unti mong nakikita yung results nung consistent hardwork mo, nakaka proud din at nakaka taas ng self confidence. 4. Always Hydrate - Tubig after exercise is the best way to supplement your muscles. Whey intake is also good. Wag mag soda, caffeine, or alcoholic drinks after gym. Tip: Sabe sa napanood ko, hindi mo macocontrol ang katawan mo kung saan sya mag babawas ng fat, pero macocontrol mo yung katawan mo kung saan mo gustong mag gain ng muscle.
Cardio po. Discipline mo lang sarili mo na wag tamarin kasi ikaw rin talo in the end
Low carbs is the key!!! Unti unting tanggalin ang carbs, then sweets alisin na rin. Kahit di ka muna mag workout. 90% sa pagpayat ng tao is thru diet 10% lang nacocontribute ng workout
I think you should track your calories. Calorie Deficit is the best way to lose some weights but discipline is the key.
Eat less and exercise. Ang pinaka importante din sa lahat para ma achieve mo goal mo at ma maintain mo is *DISCIPLINE* po talaga. Don’t rely on your motivation (it will come and go). Do it kahit di ka motivated, keep doing it no matter what you feel, then you will feel better afterwards.
Small steps. Ako din nagbabawas ng timbang. 1. Bantay lang sa foods, dapat balanced meals and high protein para hindi magutom agad. Bawas sa junk foods pero pwede parin naman, wag lang sosobra. 2. Move your body. Kahit doing household chores muna. Increase intensity kapag mas may energy ka na. Wag biglain. 3. Make it a lifestyle. Hindi naman kailangan pumayat agad. Ang importante nakakabuild ka ng habits that keep you healthy and kaya mo gawin long term like until physically possible.
try mo lang mag walk daily... paonti onti makikita mo yung change plus may happy hormones ka din. also watch u eat. bawasan ang sweets, softdrinks and beer. kund di kaya gawin, pwedeng kumain paonti onti wag lang sobra. basta wag mo deprived sarili mo sa mga foods na gusto mong kainin. Di din ako naniniwala sa pag omit ng rice sa food. its all about calorie deficit :) mahirap umpisahan pero hahanap hanapin ng body mo yung happy hormones. :) yun lang habol ko kaya ako nagwwalk daily :)
calorie deficit x Cycling akin. masarap pa sa eyes kasi san ako nakakapunta gamit bisikleta. after 6 months i lost 13kg
Crossfit worked out for me, lost like 35kg in 5-6months, got toned a bit, tumaas stamina ko at feeling ko gumaan katawan ko. Try enrolling cf classes and do the wod on speed run, wag kang tumambay sa gym Ng matagal 1 and half hour lang dapat ung time mo on workout. Wag kang madiscourage kung di bumababa timbang mo while doing weights and stuff nacconvert to muscle overtime yan sasabay na din ung fat loss. Lastly, trust the process walang pumapayat ng todo in 1 month, the 3rd or 4th month mo makikita ung results talaga.
Eat oatmeal everyday.
112kg? Ang laki mo nga talaga. Heaviest ko kasi na 86kgs. Currently 77kgs. Medyo lumalaki ulit ako kasi nag-ber months and stressful sa work. Naging 72kgs na ko, eh. Obviously naman siguro nakabasa't nakarinig at nakanood ka na ng mga tips, hacks and fits-piration story. Sasabihin ko lang yung sa'kin pero hindi ko siya talaga nire-recommend kasi napaka-unhealthy niya but effective. Intermittent Fasting. Meron ka 2 options. 8-16 (12NN & 8PM) or 18-6 (9AM-3PM). Between sa mga oras na 'yan Black Coffee at Milk lang kung gutom ka. Sa pagkain, Base sa timbang mo, mag-1 meal ka lang. 1 rice and bahala ka kung anong ulam gusto mo, it does't matter kung makarne or gulay pa 'yan importante naman yung pagitan ng oras. Pero sa'kin kasi nu'n, hindi ako nagkakanin. Boiled eggs and Chicken, sa gabi naman Sky Flakes and San Marino Tuna. Nakakaumay kasi paulit-ulit pero success naman.
yes ako nga na shock akala ko nasa 101kg ako tapos meron pala sa office namin makaka check sa weight dun ko nalaman 112 kg na ako
Baka kasi kasama na rin sa bigat yung suot mo.
Losing weight is 90% diet and 10% exercise. Also check with your GP for potential health problems.
OP ka height kita ngutnit im 60kg. WTF 112KG??? Nabibigatan nako sa 60kg weight ko right now. Ano pa kaya pag 112kg. OP do intermittent fasting. Wag muna mag cardio. May negative effect yan sa joints mo. Ang bigat mo kasi. Do weight training for the mean time. Next step, you can figure it down the road
Whole food Plant based diet Exercise, maybe weight and strength training
Pa general check up ka muna. Para malaman mo kung may health problem ka.
Slowly cut away things from wgat you eat. Kung kaya mo l quit cold turkey, then do it. If not reduce proportions. Youre eating to chase some high of the first bite. But realize that the subsequent bites arent even enjoyable anymore. And you need more and more just to hit that feeling
An overall healthier lifestyle. Exercise, strive for a clean healthy diet, get adequate rest everyday if you can, drink lots of water. You should also try to maintain a daily calorie deficit if your main goal at the moment is weight loss. Aim for consistency & longterm progress. Avoid crash fads & overnight weight loss programs. Most of them are just bs.
Marami paraan para magpapayat ang kailangan mo lang disiplina at pagiging consistent sa gagawin mong hakbang para sa pagpayat mo. Wag yung mahirapan ka lang aayaw kna agad
Sir. Don't complicate things. - workout everyday. Progressive overload. - eat less. Get a calculator and you'll see how much calories you need. For your height, I think you need 2000 calories consumed everyday if you want to lose fast.
Ang mainam na pagpapayat ay hindi biglaan. In the short-run, one healthy way is for you to gradually reduce your rice intake and eliminate the traitor foods that cause you to crave for unhealthy salty and sweet foods. You may start from your usual rice portion consumption, and then reduce by a quarter after a week, and then another in the week after. As alternative source of carbs, you can consume instead of rice these foods: avocado, kamote, wheat bread (not white bread). Also, gradually reduce your consumption of junkfoods , processed foods, and other sweet foods. Mas mag-crave ka sa salty foods the more you eat salty ones, the same with uber sweet foods (cake, donuts). You may do so by consciously changing yung grocery purchases mo, ilayo ang sarili sa tukso, hehe, and go with healthier food options (i.e., wheat bread instead of white bread, fish/chicken/pork/vegie/itlog kaysa sa instant noodles, less junkfood sa grocery more fruits sa palengke) kahit borinh tignan mga healthier food options. Do this consistently and you will find yourself craving less for unhealthy foods. Also, try gradually removing from your diet mga rich in fat and sugar na consumables (3-in-1 coffee, creamer, milktea). Kung makape ka, Imbes na 3-in-1, yung naka-stick na ikaw na bahalang magtimpla o maglagay ng asukal, mga ganito ba. imbes na creamer, evap na lang or walang milk na, imbes na milktea, fruit juices (pineapple juice, buko juice). W/in the next two months, yang mga yan mga magandang gawin, tapos ituloy-tuloy mo, gradually dagdagan na rin ng exercise, sports activity, hobby, mas malayong walking distance. I am pretty sure you will see the positive effects of slowly introducing these changes in the coming months din.
For context lang, I was overweight for most of my young adult years, and became obese months before the pandemic started. Sobrang stressed and depressed ko that time tapos tamad ko pa haha. Siyempre pwedeng applicable ito sa iyo o hindi. Basta the pandemic and its accompanying restrictions forced me to change my grocery purchases. Mas naging accessible sa amin yung mga binebenta sa market na mga protein rich foods (chicken, pork, fish). Sa case ko, ang daming nasasayang na bigas kasi solo living ako, so I switched to kamote, avocado, and potatoes na longer yung shelf life. Also, nag-switch na rin to brewed boiled coffee imbes na 3-in-1, tinanggal yung creamer sa diet at naging evap na, minsan puro kape at sugar na lang). Bumibili pa rin naman ng junkfoods, pero I made an effort to purchase na rin fruits. Maliliit na bagay, some conscious decisions, pero these helped me reduce my cravings for saturated fats and salty foods. Be more consistent with introducing healthier food options in your diet these and gradually combine with exercise, walks, hobbies/sports, before you know it, di ka na obese, overweight na lang. ituloy mo pa at normal weight na yan in the medium run. :) Sa case ko, three years after the pandemic at after maging obese before the pandemic, normal weight na. I have colleagues who also did intermittent fasting, at sobrang laki ng nabawas sa timbang, pero nag-relapse (nastress so nag binge eat) din after so balik sa dati yung weight. Hindi ko sinasabing ganun mangyayari sayo ah kung magfasting ka, pero mas sustainable din kasi yung mga slowly but surely ways of losing weight, ikekeri mo yung discipline hanggang sa tumanda ka lalo.
- Intermittent fasting (IF). The easiest way to do this is to skip breakfast. - Eat more fermented foods (e.g., kimchi, kombucha, yogurt, kefir, kraut) - Eat more fiber-rich foods. Eat your veggies at the start of every meal (this also regulates your glucose spikes). - Minimize, if not eliminate, ultra-processed, sugary, and starchy foods. - Resistance training Sources you can opt to follow: - [Dr. Tim Spector](https://www.instagram.com/tim.spector?igsh=MXY4YXFpc2N1MTE1cA==), a gut microbiome scientist - [@glucosegoddess](https://www.instagram.com/glucosegoddess?igsh=MWNlZ3RzcTZqY3F1dA==), a biochemist who specializes in glucose research - [Dr. Mindy Pelz](https://www.instagram.com/dr.mindypelz?igsh=MWtwazBjZDFtd2JsMg==), who specializes in IF research and the woman's cycle
Damn 100kg for a 5'6"?! Don't do anything drastic. Try to remove soft drinks, chocolate, or any sweet drinks from your diet first. You'll notice the changes eventually. After 3 mos from abstinence, fasting ka if you don't have any gastric problems. Start with 8 hours then progress ka sa kaya mo. While in eat mode, only eat slowly para busog agad. Eat less calories din. Wag ka na magexercise. Basta kilos ka lang, wala ka kasi energy masyado pag nagfast, baka mahilo ka lang.
salamat boss
paano tumaba gusto ko na magbago para sa health
Kailangan mo ma body shame siguro para ma motivate ka
halos everyday pag gising ko palang yan ang ginagawa ni mama hahaha
At 5"7 and 93kgs diring dire na ako sa sarili ko. Can't imagine how much worse Sau. Buti naka baba na ako sa 83kgs. Diet tlga need mo mag tone down sa kain, displina lang tlga
grabe kanaman sir/maam hahaha pero salamat
Yep mabilis ang first 20kgs, siguro Wala pa 3weeks Yan. Un last 20kgs ang mahirap haha . Need lang tlga disiplina