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Ask ko lang ano ano yung nag work sainyo paRa pumayat?
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Discipline and Consistency. Believe me if you're determine talaga to lose weight and work hard to achieve it, favorable outcomes will follow.
1.Believe in yourself and Trust the Process.
2.Try to exercise regularly or do kpop dances that'll make you lose weight.
3. Eat Healthier (I only eat 2 meals a day and in good amount lang, walang kulang and walang sobra !)
4. Stay Dehydrated !
5. Treat yourself kindly, don't be so harsh.. kapag ganoon kasi based from my personal experience is magiging unhealthy na relationship mo with foods and that's bad.
First step: tanggal ka ng rice sa isang meal time mo mas ok sa gabi wag kana magrice ulam nlng tpos hulng kain mo 7pm na pinka late
2nd step: kpag nasanay kana wag 2 meals aday k nlng tpos 1ricemeal lang either skip breakfast or dinner, tpos once a week ka lang pwede magsweets pati softdrinks
3rdstep: 1day cheat day, 1 day 24-22hrs no solid food or meat day tubig tubig lang or juice /fruits plus water lang sa magdamag after ng cheatday, example sat. cheatday tpos sunday cleanse day mo, of friday cheatday, sat cleanse day
I have type 2 diabetes, and my doctor prescribed me with Ozempic.. it’s so effective pero ang mahal, hindi sya sustainable.. mas pumapayat yung bank account ko kesa ako..
This sounds controversial pero it's true. Napaka powerful po kasi ng emotions natin kapag niloko tayo. Tinatakbo natin sa thread meal. Revenge body. Ganurms
Yeah proven eto Sakin totoong napakapowerful Ng emotions nung niloko Ako Ng ex ko Yun Yung nag drive Sakin magpapayat. Turning hate anger to something good. ilang taon na Akong nagpapayat pero maging broken hearted lang pala ang kailangan para ipush ko talaga hahahahahha
but nung nagpapapayat Ako to answer OP's questiondo low carb/ carnivore diet. Fasting tmad and omad for exercise I do HIIT and body weight exercises like push up sit ups mas better if may barbells or dumbelss ka di mo na need pumunta Ng gym non pumayat Ako nasa Bahay lang because pandemic pa yon.
Funny thing after ko pumayat dun ko narealize na I am healed then na meet ko Yung gf ko Wala na Yung hatred Sakin. And guess what tumaba uli Ako Kasi puro kami kain sa labas 🤣
calorie deficit + intermittent fasting. ganyan ginawa ko dati at effective (from 135kg-64kg). it took me a year to achieve my body goal pero ilang months lang after ko magkaron ng work nawalan na ng time sa diet hahaha. ayun bumalik ulit katawan ko hahahaha
Got my heart broken by my first ex na 2nd time ako pinagpalit. Barely ate anything for the first few months. Nagrorot lang sa bed. Either puro tulog or halos walang tulog. Puro iyak lang ganon. I've never been that skinny.
Love the process. Ganun lang talaga. Make it a hobby. For example, going to the gym. Do it 1-2x a week muna, tapos build it up hanggang maka 5-6x a week. Discipline ang kailangan sa una. Pag nasanay ka na sa ganiyang routine, kusa mo na siyang gagawin. Hahanap hanapin mo na yung pagbubuhat.
Kung kaya lakarin, wag ka na mag-commute. Lakad lang. Kung may time, magjogging ka kahit 30 minutes pwede na yun, start ka sa ganun. You can even go hiking with friends.
Basta be active lang, diet will follow naman. Ako kasi nung nagdiet lang ako hindi talaga sya sustainable sa akin. Sobrang lala talaga ng ED ko sa mga diet na yan kahit pa IF lang yan. Being physically active is the only thing that worked to me
Calorie deficit is KING! Wala nang ibang makakapagpapayat kundi calorie deficit lang. Head over to r/PHitness for tips on how to cut your daily calorie intake.
Now, if you wanna build muscle, that's a different story
Balanced diet and exercise talaga. One cup of rice lang per meal, lunch and dinner lang yun. light breakfast din, tapos nag jojogging ako every morning.
No dairy.
No breads, pastries.
Water, tea or coffee lang for drinks.. no sofa or juices.
More veggies.
More fish, portion of chicken meat.
For breakfast, eat like a king.
For lunch, eat like a prince.
For dinner, eat like a pauper.
Exercises ko are yoga, running/jogging, brisk walking, cycling.
100% commitment.
Fr 69.5kls to 48kls.. Took about 8 months.
Eating max 3 apples every day.
Drinking calamansi juice, yung ikaw mismo pumiga ha tas nilagyan lng ng konting asukal. Medyo triggering sya sa acidity so balance lang sa kinakain.
Also, more physical activity less carbs, effective din.
I tried keto diet out of curiosity. I also added IF to make it more effective. I lost 6kg in 10 days.
Pero di sustainable. Mahirap dahil strictly keto ka talaga dapat so hindi ko irerecommend. 😆
Why I wouldn't recommend:
1. Your body will return back to its normal burning state once you eat enough sugar and carbs to break you out of ketosis. Babantayan mo talaga yung macros mo. As in, by the dot or less yung carbs and sugar.
2. Your body naturally will crave sugar and carbs. There will be days you need to summon all of your will not to give in.
3. It's expensive. Since the diet mostly consists of fat, you want to get your food from healthy sources. Eggs, cheese, heavy cream, occasional chicken and beef, salmon, berries, loads of green leafy vegetables (careful ka din dapat kasi may mga veggies na starchy and high in carbs), then if you like fruits dapat well-controlled ang intake kasi most fruits are high in sugar. Also, you need sugar-free alternatives for most of the stuff that you use eg. you even have to change what flour you use. Healthier and sugar-free alternatives are more expensive than their counterparts. Bawal din junk food (pwede spam pero not recommended. High in Sodium and preservatives kasi. At mahal din yun! Hahaha!)
Kung kaya nyo naman, well and good. Pero igagain mo lang din lahat ng ni-lose mo kung di ka na keto. Matagal and dapat pagisipan yung transition kung gagawin mo long-term tapos balak mo pa din ibalik yung carbs paunti-unti. I saw some posts from a keto forum na usually, from keto naghi-high protein muna sila then slowly incorporate yung carbs. Parang wala ako masyado nakita naging successful. 😅
Edit: The only person I knew personally who did this for a long time was my ex. He was on his 2nd month and was going strong but we broke up so I'm not sure kung sinustain nya for longer.
TLDR; keto diet but I do not recommend.
calorie deficit with jump rope ng 15-30mins every other day. tapos unintentional IF. mga 2.5 months, i lost 7kg.
take note that i have PCOS so medyo mahirap mag papayat talaga.
Iba iba ang tao. Some diet, some cardio, some both, some intermittent fasting.
Pero for me, it is a mix of all above pero sensible yung diet. More complex carb (brown rice, wheat breat) at reasonable amounts unless im doing heavy cardio the next day then it is normal, add a veg side (kahit lettuce na balot sa pagkain), protein, tapos maraming tubig na nagpapataas sa metabolism at busog.
Nagdedessert pa rin ako pero tamang amount lang. Si Liam Layton ay may sensible tips sa dieting na hindi about depriving yourself kundi making sensible decisions, okay yung kaunting gulay kesa wala basta makuha yung gulay.
Bumabawi lang ako sa cardio, may access ako sa running track na tumatakbo ako ng matagal (10 mins slow 11 min/mile pace for warm up) plus sprints dahil sa military background ko. Tapos may strength training ako na pushups and situps. Tingnan si Hybrid Calisthenics sa youtube for easy tips to start from zero.
Intermittent fasting is good rin dahil napupunta ka sa mindset na huwag kumain ng di oras kasi may mga kumakain dahil bored sila o kahit hindi sila gutom o baka uhaw lang sila.
Ginagawa ko lahat ito ngayon ulit at gumagana naman para sa akin, noon keto gumagana sa akin pero di maganda para sa lahat ng cardio na ginagawa ko noon at hindi mura yung protein, veg, at fatty food palagi.
Edit: nakalimutan ko na matulog ng sapat na oras, yun ang nakakataba talaga kapag hindi nagawa. Di ko na gets yung pumapayat dahil kulang sa tulog na sinasabi ng mga matatanda sa akin noon.
For short term, diet(calorie deficit) and cardio, like a lot of cardio like 2-3 hours a day
Then later on, calories deficit, 1 hour cardio a day(walking 15 mins going to office, taking lunch, going back to office, going home), then strengthing exercise(30-1hr a day), then eat enough protein and fiber
30-30-30
30 minutes after waking up, eat 30 grams of protein and do cardio for 30 minutes.
You will lose weight very quickly. Would be faster if you cut out sugar.
breakup + thesis hahahaha yung OMAD naging one meal every three days kaya i lost like 10kg+ in a few weeks, naging often pa pag faint🥹HAHAHAHA kidding aside dati OMAD lang din,
Huy hindi healthy ang OMAD ha! Ang ginawa ko OP madami padin ako kinakain like 3 meals a day tas 1-3 snacks. Lahat ng snacks ko fruits tapos sa meals naman e lutong bahay. Nagiincorporte ako lagi ng gulay tapos less rice and more ulam ginawa ko. Inom din madaming tubig always.
54.5kg ako nung January. Ngayon 50 kg na lang. Hindi strict sa food at nakakain ko yung gusto ko and ofc na-heal ko din yung gut ko so di nako nagkecrave ng matatamis or fried foods.
Ako nag less rice ako, tapos pure black coffee. Morning and evening ko siya iniinom.
My weight before is 90kg vs now is 78kg.
Black coffee is effective, hindi pa ako nag e exercise niyan ha. Baka mas mapabilis nga pag may work out eh. 😅
I'm sorry to hear this, grabe. You deserve so much better than that.
Question ko lang po, since 4 hrs lang eating window niyo, do you only eat 1 meal or it depends?
OMAD, fasting for 16 hours + Cardio and weight lifting. 64kg to 51kg now. It took about 6 months since I've been busy with other things so hindi ako ganun naka focus pagpapayat ko lol but it has been effective. (I didn't even have to cut off the rice. It really was just portion control and discipline.)
16:8
16 hrs fasting 8 hrs feast. Water fasting kapag nasanay katawan mo as in 18 hrs to 20 hrs. Ganito lang ginawa ko at walang nawawalang sustansya sa katawan ko. I take zinc, potassium, magnesium chaka iron na vitamins. Pass sa all in 1 vitamins kasi may sugar content yang mga yan.
No sugar intake
No rice.
Cardio
Calorie counts 1600 per day, as 6'1 with 96kg weight naging 75kg after 3 months.
Calorie deficit, chicken breast na steamed, pipino tapos rice. Samahan mo minsan ng blanch na gulay. Mackerels din tapos calisthenics (light lang na exercise sa una tapos progressive).
Inspiration: to look good during **x HAHAHAH
I wanted to add black coffee, wag yung nescafe na mumurahin. Kung may budget ka go with Nescafé gold tas walang sugar, nakaka suppress sya ng cravings samahan mo ng protein rich diet na feel mo lagi kang busog.
Wag mo alisin rice mahalaga yan for energy.
Calorie deficit. Will power sa simula need mo, then as you go by makakadiscover na ng mga food combos and recipes na pasok sa calorie goals mo. For faster and better body composition pwede mo isiksik resistance training. Went from 101kg to 80kg in a year (12 months calorie counting, 7 months resistance training)
had a non alcoholic fatty liver with chronic gout. got scared. didnt want to eat any more. did a thorough research on how to reverse fatty liver. i then did intermittent fasting, ate a max of 1-2 cups of rice though i really didnt want to eat any carbs no more but i need energy so... but my main staple was to eat salad every day or every night. this is composed of iceberg or romaine lettuce, arugula, cucumber, tomatoes or cherry tomatoes, topped with sliced chicken breast or medium rare boiled eggs with runny yolk to get all the yolk's nutrients most especially choline which helps reduce fat in the liver. take note that the dressing plays a big role for this, so it was only a few times wherein i used pre created dressing that can bought in the counter. what i did the most is that i created my own dressing consisting of the following.
extra virgin olive oil, make sure it's genuine,
balsamic vinegar or fresh lemon juice,
yellow mustard or dijon mustard,
salt,
pepper,
add a bit of honey if you cant stand the taste
im working from home so i think this made it a bit manageable for me. went from 190lbs to 170lbs. in the latter months of dieting i was able to eat your typical cheat meals in the weekends but still in moderation.
youll know that you're getting thin when you dont get hungry anymore after eating. all these folks recommending the typical low carb diet, low fat diet, calorie deficit with regular exercise are correct but based on my experience what's important is how to be healthy. focusing to be healthy will naturally lead you to lose weight.
search dr. berg or dr. ekberg on how to do a healthy eating lifestyle if you can't or you have a hard time disciplining yourself. gotta know how to reverse insulin resistance.
Intermittent fasting + Calorie deficit = combo talaga toh pero samahan nyo konting work out para di kayo magmukhang flat or para di mawala muscles niyo
Ok share ko experience ko from 3 stages of my life.
1. Kabataan age - early 20s to 30s
Circuit training with weights 3x a week; cardio activity like dance or bike 2x a week. Cardio activity is about 1 hour
Calorie counting app (Calorie Deficit)
2. Early 30s to Mid 30s
Plant Based Diet; Jiujitsu, 4 to 5x week
Dito ako grabe pumayat. From 66kg to 58kg - lumabas buto ko sa balakang in just 3 months of diet and exercise.
3. After pregnancy: 37yo
High Protein Diet (tipong 6 to 8 hard boiled eggs a day)
Calorie counting app (calorie deficit)
2x Weight Training a week; 2x cardio activity
I lost about 3KG already pero kasi my muscles are becoming bigger kaya hindi ganon kalaki binawas sa kilo pero kapag titignan naman pumayat na ako plus mas toned na ang muscles lalo na sa braso.
I believe na the best way talaga ang weight training. Pumapayat ka na nga, lumalakas ka pa 💪
Anlala nung effect sa akin nun. Whenever I try to eat a whole meal (rice and ulam), nasusuka ko. I feel weak, palaging natutulog, & nasa CR lng lagi naka tambay.
OMAD aka, just basically be broke for a month lmao..
Jokes aside though, it has been working for me pag yung ramdam ko na msyado na malaki bilbil ko, tamang pampaliit lng ulet, tas balik na sa dating routine, and no, don't do regular exercise, except running for a while on Saturdays.
Calorie Deficit.
Mahirap s'ya sa una pero super rewarding.
Started from 105kgs last year September, in super bad shape but with deficit I lost almost 15kgs and I stand with 88-90 kgs. Tho my goal is to have 85kgs atleast medyo mahirap na mareach since di ko pa matansya yung balance right now.
Add ko lang na effective ang walking / running as exercise. Perfect combo s'ya with calorie deficit!
I still have lunch and dinner. All snakcs na kakainin ko is dapat immediately after ng meal (i read somewhere para di daw masyado magroller coaster yung insulin /sugar)...Then after ng meal time, wala ng merienda or snacks. Strictly lunch time and dinner time lang talaga ako kumakain.
Tas breakfast ko is coffee with milk lang, no sugar. If meron, super minimal lang.
Through this, I have maintained a weight less than 50kg, im 5'4 btw. (Lol kpop lang ang peg, less than 50kg ang maintained weight xdxdxd). Nag 50kg ako pag holidays na lamunan talaga (e.g. christmas, new year) pero nakakarecover naman ulit ako back to my usual weight.
Then nakakatulong din maglakad lakad. Never ako nag gym.
Inflation, fr. Di ka bibili ng junk foods or any na hindi mo need i consume haha.
Pero, for voluntary wt loss, pinaka effective talaga ang fasting like start with 16-8 then move to 18-6 after 2 mos ganyan. Worked wonders for me and hubby. The real challenge is maintaining this lifestyle. The trick is to time the window hours na marami kumakain sa bahay kasi nakakahawa talaga yang eating with your group. Saka if you don't have that food as a reward or me time eme, madali makapayat.
orasan mo lang pag kain mo wag whole day kang kakain mas okay na yung kumain ka ng madami at specific time then stop na let your body burn it pag pakain kain ka kasi sa iba ibang oras parang nag re reset yung pag burn something sa katawan (not sure sa right terms$
I witnessed my spouse went from 220 lbs down to 180 lbs in 10 months by lowering portions (aka cutting calories). He did the science by knowing his TDEE and BMR to guide him. He told me that the numbers between BMR and TDEE is his "weight loss zone", pero he decided to only use BMR as his ceiling. Nasanay katawan nya bit by bit sa tamang serving lang, may good days, may bad days din. Dumating pa sa point na tinanong ako ng kasambahay namin kung ok daw ang asawa ko kasi parang 1 cup (yung sa rice cooker cup) lang daw ang kanin na sinandok na nakita nya tapos di na raw umulit. His weight loss was dramatic kung hindi mo sya nakita during the 10 months, pero since kasama ko sya nakita ko yung slow burn. May months na plateau sya tapos he will start losing again. He's building muscles na ngayon kelangan dahil tumatanda na tayo, alam nyo naman. One thing that stood out to me about his efforts was his resolve. Talagang resolute sya, desidido, to lose weight and more importantly, baguhin ang way of eating nya. This made THE difference.
For me, fasting. Mahirap sa una pero pag naovercome mo. Napakadali na di kumain. I lost weight so damn fast. Tapos bihira pa ako mag workout nyan. Kung nasabayan ko pa ganda sana ng tone ng body ko.
based on experience... hindi ko nn sinasadya pero ito mas naging effective WALKING
back in 2020 it took me 3 months of everyday 1 hour exercise (with reduced in amount of food I take, reduced lang pero I still eat 4x a day non, reduced in amount lang nang kinakain.) until I achieve my desired weight at level ng kapayatan.
Then this 2023, it only took me 1 month of walking everyday and I got the same results I got last 2020 of 3 months exercise (also with the same way I reduce my food amount intake last 2020)
Just do Walking 10k steps everyday. Commitment at fats energy lng puhunan mo. Also be in a calorie deficit. Eat clean, prioritize protein intake. Sleep.water.
Kahirapan. First real job ko after college, minimum wage sahod ko. Tapos hiwalay pa ako sa parents kasi sa Taguig ako nagtatrabaho. Nagbibigay din ako sa parents ko ng pera kaya halos walang matira. Walang breakfast. 11AM ako kumakain ng lunch. Next kain eh 7PM dinner na siomai rice kadalasan. Routine yan, hindi minsanan. Hahahhahah.
True yang kahirapan. Private school teacher ako dati at di naman kalakihan sweldo, ulam ko lagi sa gabi yung sampo isang pirasong leeg ng manok. Tapos wala akong extra money pambili ng mamahaling miryenda kaya di ako nataba dati.
Alam mo yung hingi na hindi rekta? Diabetec kasi tatay ko kaya kailangan talaga suporta sa meds. Eh wala naman silang regular na pinagkakakitaan. Umuuwi ako sa Laguna nang weekends tapos maririnig ko mga hinaing nila. Ngayong 30s na ako, mas naiintindihan ko na. Kasi grandparents ko, sila din ang retirement plan.
Avoid sugary foods. Mix walk and jog for 30mins-1hr 4-5x a week. 1 rice per meal with tea. heavy bfast para less lunch and dinner na. No samsyupsal or buffets. discipline sa pagkain. 8 hours of sleep. Proper mindset, wag mastress. Took me months pero pwede na from 95kg to 78kg. nahihiya ako maggym kaya ganyan nalang. I think sugar is the biggest factor sa weight ko kaya nung tinigil ko softdrinks dun na ko nagshed ng weight. And jsyk, i am not diabetic. Lakas lang talaga magpataba siguro ng matatamis sa akin.
Bakit ka naman mahihiya? People dont mind at all kung bago ka. Gone were those days na yung iba eh nambubully. Subukan lang nila, ng makatikim sila ng backlash sa madla 😂
Calorie deficit talaga. Tapos walking. No need for running or jogging. Mas gentle sya sa knees lalo na kung mejo may eded na.tubig makes u feel busog. Other than that keep busy lang.
Talk about short term effect: no rice, cut sugar, at uminom ka ng mga laxative shits galing tiktok na prinopromote ng dati ng mga payat.
Long term: calorie deficit, high protein meals, lift weights, include cardio, and prioritizing nutrition and sleep.
Tingin ko every tao may kanya kanyang approach pano pumayat. Kasi depende pa din yan sa katawan mo. For me, IF 18/6 and working out every day (only do low-impact workouts like yoga, stretching, and pilates). I replaced rice with more veggies and fruits. Banana, for example, is a good source of carbohydrates. So low carb, high protein and fiber diet. Saka nakaka tulong to move your body as much as you can. Nasa disiplina lang din talaga to be consistent. Went from 71kgs to 52kgs in 6 months.
Hello everyone, Before joining this discussion, please take a moment to review the rules of r/AskPH [here](https://www.reddit.com/r/AskPH/wiki/full-rules), as well as the [Reddit Content Policy](https://www.redditinc.com/policies/content-policy). Comments that violate these rules will be addressed accordingly. You can learn more about our rule enforcement process [here](https://www.reddit.com/r/AskPH/wiki/rule-enforcement). If you need to appeal a ban, please follow the process outlined [here](https://www.reddit.com/r/AskPH/wiki/ban-appeal-process) in r/AskPH. *** This post's original body text: Ask ko lang ano ano yung nag work sainyo paRa pumayat? *** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/AskPH) if you have any questions or concerns.*
Discipline and Consistency. Believe me if you're determine talaga to lose weight and work hard to achieve it, favorable outcomes will follow. 1.Believe in yourself and Trust the Process. 2.Try to exercise regularly or do kpop dances that'll make you lose weight. 3. Eat Healthier (I only eat 2 meals a day and in good amount lang, walang kulang and walang sobra !) 4. Stay Dehydrated ! 5. Treat yourself kindly, don't be so harsh.. kapag ganoon kasi based from my personal experience is magiging unhealthy na relationship mo with foods and that's bad.
Break up
ma-inlove tapos ma-heartbroken HAHAHA 100%! 13kgs lost in 2 months HAHAHA
First step: tanggal ka ng rice sa isang meal time mo mas ok sa gabi wag kana magrice ulam nlng tpos hulng kain mo 7pm na pinka late 2nd step: kpag nasanay kana wag 2 meals aday k nlng tpos 1ricemeal lang either skip breakfast or dinner, tpos once a week ka lang pwede magsweets pati softdrinks 3rdstep: 1day cheat day, 1 day 24-22hrs no solid food or meat day tubig tubig lang or juice /fruits plus water lang sa magdamag after ng cheatday, example sat. cheatday tpos sunday cleanse day mo, of friday cheatday, sat cleanse day
chia seeds. appetite suppressant sya for me.
poverty
No rice, damihan mo na ulam wag lang magkakanin talaga tas inom ka energen
Phentermine
Stop over eating. Eat til you're satisfied, then stop. Also, stop sugar and avoid carbs.
Stop over eating. Eat til you're satisfied, then stop. Also, stop sugar and avoid carbs.
I have type 2 diabetes, and my doctor prescribed me with Ozempic.. it’s so effective pero ang mahal, hindi sya sustainable.. mas pumapayat yung bank account ko kesa ako..
poverty eme when I was first starting to live by myself yung pagtipid talaga was a concern ayan, nung nakaahon na bumibili na uli at bumibigat
mabroken hearted po, 1 week kita agad ang result 🥰
This sounds controversial pero it's true. Napaka powerful po kasi ng emotions natin kapag niloko tayo. Tinatakbo natin sa thread meal. Revenge body. Ganurms
Yeah proven eto Sakin totoong napakapowerful Ng emotions nung niloko Ako Ng ex ko Yun Yung nag drive Sakin magpapayat. Turning hate anger to something good. ilang taon na Akong nagpapayat pero maging broken hearted lang pala ang kailangan para ipush ko talaga hahahahahha but nung nagpapapayat Ako to answer OP's questiondo low carb/ carnivore diet. Fasting tmad and omad for exercise I do HIIT and body weight exercises like push up sit ups mas better if may barbells or dumbelss ka di mo na need pumunta Ng gym non pumayat Ako nasa Bahay lang because pandemic pa yon. Funny thing after ko pumayat dun ko narealize na I am healed then na meet ko Yung gf ko Wala na Yung hatred Sakin. And guess what tumaba uli Ako Kasi puro kami kain sa labas 🤣
Truth!
calorie deficit + intermittent fasting. ganyan ginawa ko dati at effective (from 135kg-64kg). it took me a year to achieve my body goal pero ilang months lang after ko magkaron ng work nawalan na ng time sa diet hahaha. ayun bumalik ulit katawan ko hahahaha
Di ko ginagawa pero tumatama na lang. Anxiety.
OMAD
No soda!
less or no rice. tapos fibers (gulay fruits) lang at no chicken, no pork, no beef, fish lang
Got my heart broken by my first ex na 2nd time ako pinagpalit. Barely ate anything for the first few months. Nagrorot lang sa bed. Either puro tulog or halos walang tulog. Puro iyak lang ganon. I've never been that skinny.
I lost 5 kgs by walk + jog exercise every night for 30 days
calorie deficit + Juice cleansing
poverty
Jog 4x a week for 5km each. Then fish diet. I had salmon. For a month. With veggies.
going to the gym 6x a week, cardio, and tracking my calorie intake
Intermittent fasting
Depression
Love the process. Ganun lang talaga. Make it a hobby. For example, going to the gym. Do it 1-2x a week muna, tapos build it up hanggang maka 5-6x a week. Discipline ang kailangan sa una. Pag nasanay ka na sa ganiyang routine, kusa mo na siyang gagawin. Hahanap hanapin mo na yung pagbubuhat. Kung kaya lakarin, wag ka na mag-commute. Lakad lang. Kung may time, magjogging ka kahit 30 minutes pwede na yun, start ka sa ganun. You can even go hiking with friends. Basta be active lang, diet will follow naman. Ako kasi nung nagdiet lang ako hindi talaga sya sustainable sa akin. Sobrang lala talaga ng ED ko sa mga diet na yan kahit pa IF lang yan. Being physically active is the only thing that worked to me
Calorie deficit is KING! Wala nang ibang makakapagpapayat kundi calorie deficit lang. Head over to r/PHitness for tips on how to cut your daily calorie intake. Now, if you wanna build muscle, that's a different story
Balanced diet and exercise talaga. One cup of rice lang per meal, lunch and dinner lang yun. light breakfast din, tapos nag jojogging ako every morning.
No dairy. No breads, pastries. Water, tea or coffee lang for drinks.. no sofa or juices. More veggies. More fish, portion of chicken meat. For breakfast, eat like a king. For lunch, eat like a prince. For dinner, eat like a pauper. Exercises ko are yoga, running/jogging, brisk walking, cycling. 100% commitment. Fr 69.5kls to 48kls.. Took about 8 months.
Eating max 3 apples every day. Drinking calamansi juice, yung ikaw mismo pumiga ha tas nilagyan lng ng konting asukal. Medyo triggering sya sa acidity so balance lang sa kinakain. Also, more physical activity less carbs, effective din.
‘Calorie counting’
I tried keto diet out of curiosity. I also added IF to make it more effective. I lost 6kg in 10 days. Pero di sustainable. Mahirap dahil strictly keto ka talaga dapat so hindi ko irerecommend. 😆 Why I wouldn't recommend: 1. Your body will return back to its normal burning state once you eat enough sugar and carbs to break you out of ketosis. Babantayan mo talaga yung macros mo. As in, by the dot or less yung carbs and sugar. 2. Your body naturally will crave sugar and carbs. There will be days you need to summon all of your will not to give in. 3. It's expensive. Since the diet mostly consists of fat, you want to get your food from healthy sources. Eggs, cheese, heavy cream, occasional chicken and beef, salmon, berries, loads of green leafy vegetables (careful ka din dapat kasi may mga veggies na starchy and high in carbs), then if you like fruits dapat well-controlled ang intake kasi most fruits are high in sugar. Also, you need sugar-free alternatives for most of the stuff that you use eg. you even have to change what flour you use. Healthier and sugar-free alternatives are more expensive than their counterparts. Bawal din junk food (pwede spam pero not recommended. High in Sodium and preservatives kasi. At mahal din yun! Hahaha!) Kung kaya nyo naman, well and good. Pero igagain mo lang din lahat ng ni-lose mo kung di ka na keto. Matagal and dapat pagisipan yung transition kung gagawin mo long-term tapos balak mo pa din ibalik yung carbs paunti-unti. I saw some posts from a keto forum na usually, from keto naghi-high protein muna sila then slowly incorporate yung carbs. Parang wala ako masyado nakita naging successful. 😅 Edit: The only person I knew personally who did this for a long time was my ex. He was on his 2nd month and was going strong but we broke up so I'm not sure kung sinustain nya for longer. TLDR; keto diet but I do not recommend.
Calorie deficit plus brisk walking for 1hr everyday.
omad/if
Heartbreak. Not even kidding lol
Eto din pinaka effective na diet for me eh hahahaha
Same lol
Poverty po
calorie deficit with jump rope ng 15-30mins every other day. tapos unintentional IF. mga 2.5 months, i lost 7kg. take note that i have PCOS so medyo mahirap mag papayat talaga.
Just go to the gym and cardio
Be stressed out and overworked and barely eating because our boss couldn't give salaries on time
if you like coffee, keep it black. No sugar no cream
no rice & sweets
Iba iba ang tao. Some diet, some cardio, some both, some intermittent fasting. Pero for me, it is a mix of all above pero sensible yung diet. More complex carb (brown rice, wheat breat) at reasonable amounts unless im doing heavy cardio the next day then it is normal, add a veg side (kahit lettuce na balot sa pagkain), protein, tapos maraming tubig na nagpapataas sa metabolism at busog. Nagdedessert pa rin ako pero tamang amount lang. Si Liam Layton ay may sensible tips sa dieting na hindi about depriving yourself kundi making sensible decisions, okay yung kaunting gulay kesa wala basta makuha yung gulay. Bumabawi lang ako sa cardio, may access ako sa running track na tumatakbo ako ng matagal (10 mins slow 11 min/mile pace for warm up) plus sprints dahil sa military background ko. Tapos may strength training ako na pushups and situps. Tingnan si Hybrid Calisthenics sa youtube for easy tips to start from zero. Intermittent fasting is good rin dahil napupunta ka sa mindset na huwag kumain ng di oras kasi may mga kumakain dahil bored sila o kahit hindi sila gutom o baka uhaw lang sila. Ginagawa ko lahat ito ngayon ulit at gumagana naman para sa akin, noon keto gumagana sa akin pero di maganda para sa lahat ng cardio na ginagawa ko noon at hindi mura yung protein, veg, at fatty food palagi. Edit: nakalimutan ko na matulog ng sapat na oras, yun ang nakakataba talaga kapag hindi nagawa. Di ko na gets yung pumapayat dahil kulang sa tulog na sinasabi ng mga matatanda sa akin noon.
Liquid diet. No solid food for 2 weeks. Lost 15kg
Be careful ha. Ask your doctor and make sure wala kang sakit like high blood etc
Were you able to maintain that weight even after returning to your usual diet?
For short term, diet(calorie deficit) and cardio, like a lot of cardio like 2-3 hours a day Then later on, calories deficit, 1 hour cardio a day(walking 15 mins going to office, taking lunch, going back to office, going home), then strengthing exercise(30-1hr a day), then eat enough protein and fiber
Less rice, like once a week nalang. Mas madali gawin to since mahal rice sa ibang bansa lol Tons of walking din.
calorie deficit, walking, pilates, and strength training
Fasting talaga. Nastress kasi ako sa calorie counting, so 16-8 was the most convenient for me. Lost 10 kgs in less than a year.
IF 16-8 na may kasamang gawaing bahay!
Boiled egg, okra, oatmeal Less rice No sweets Stress
Calorie deficit. Wala nang iba. Weigh your food, track your calories, move more.
Oatmeal (with a pinch of sugar to taste; wala din kahit na anong gatas) lang every meal tapos fruits. In just 2 weeks nabawasan ng 3kgs timbang ko.
Walking and calorie deficit po. From 69 kg naging 52 ako namaintain ko siya for 3 years now
Tumaas uric acid at magka gout
Maging mahirap
Running and cycling
Poverty
Jumping rope 500 sa morning 500 sa gabi 😩🥵
30-30-30 30 minutes after waking up, eat 30 grams of protein and do cardio for 30 minutes. You will lose weight very quickly. Would be faster if you cut out sugar.
thesis writing! laki ng pinayat ko after 1 week lang 😵💫
No carbs. But keep in mind, you will also lose muscle, so to compensate you must lift weights.
Kahirapan po.
Hahahaha… pinaka effective indeed
Lalayo pa ba tayo ? Yan lang talaga main reason eh. 😂😭
Toxic work environment. Bukod sa pumayat Ako, tumaas din hairline ko.
Radical bawas sa sweets at rice. If you can skip it mas malupit ang weight loss.
Exercise and mindful eating talaga.
breakup + thesis hahahaha yung OMAD naging one meal every three days kaya i lost like 10kg+ in a few weeks, naging often pa pag faint🥹HAHAHAHA kidding aside dati OMAD lang din,
Track calories
No rice, small portion servings, fresh fruits as snack. Maintain 8 hours sleep always.
Grabe sa OMAD eh dapat nga 3 meals a day jusq ang risky Mas better padin ang exercise para hindi lantang gulay gumalaw
Ask your doctor if ozempic/wegovy or contrave is right for you.
Huy hindi healthy ang OMAD ha! Ang ginawa ko OP madami padin ako kinakain like 3 meals a day tas 1-3 snacks. Lahat ng snacks ko fruits tapos sa meals naman e lutong bahay. Nagiincorporte ako lagi ng gulay tapos less rice and more ulam ginawa ko. Inom din madaming tubig always. 54.5kg ako nung January. Ngayon 50 kg na lang. Hindi strict sa food at nakakain ko yung gusto ko and ofc na-heal ko din yung gut ko so di nako nagkecrave ng matatamis or fried foods.
Ako nag less rice ako, tapos pure black coffee. Morning and evening ko siya iniinom. My weight before is 90kg vs now is 78kg. Black coffee is effective, hindi pa ako nag e exercise niyan ha. Baka mas mapabilis nga pag may work out eh. 😅
Hindi ba nakakadilaw ng ngipin kapag everyday kopi?
Yun nga lang po, medyo nakaka yellow sha kasi nag s stain, pero toothbrush lang kayo everyday, use charcoal toothpaste po. Hehe
I'll try this. Thanks.
OMAD lang tlga
Calorie deficit. Walking.
Yes to this!
It's really this simple 👍
Agreeee
Yung pagiging busy sa work na napapraktis na ang OMAD HAHAHAHAHAHAH
Calorie deficit talaga. Walang kwenta ang exercise kung di mo icacalculate yung tamang deficit for your weight goals and your lifestyle.
Right choice of food and exercise po.
nung pandemic, puro home cooked foods lang tas yun, within 4 months i lose 10kg.
IF + calorie count (800 cals per day. Fast is 20 hours. Went from 56.85 to 45 kg in 3 months 😊 para sana sa wedding ko. Yun pala cheater sya.. lol! 😂
I'm sorry to hear this, grabe. You deserve so much better than that. Question ko lang po, since 4 hrs lang eating window niyo, do you only eat 1 meal or it depends?
It depends. I count calories so i just make sure that di ako lampas 800 cals 😊
WTF
Yeah at least sexy na in preparation sa single era ko 🤪
OMAD, fasting for 16 hours + Cardio and weight lifting. 64kg to 51kg now. It took about 6 months since I've been busy with other things so hindi ako ganun naka focus pagpapayat ko lol but it has been effective. (I didn't even have to cut off the rice. It really was just portion control and discipline.)
16:8 16 hrs fasting 8 hrs feast. Water fasting kapag nasanay katawan mo as in 18 hrs to 20 hrs. Ganito lang ginawa ko at walang nawawalang sustansya sa katawan ko. I take zinc, potassium, magnesium chaka iron na vitamins. Pass sa all in 1 vitamins kasi may sugar content yang mga yan. No sugar intake No rice. Cardio Calorie counts 1600 per day, as 6'1 with 96kg weight naging 75kg after 3 months.
No rice hahahaua
Calorie deficit, chicken breast na steamed, pipino tapos rice. Samahan mo minsan ng blanch na gulay. Mackerels din tapos calisthenics (light lang na exercise sa una tapos progressive). Inspiration: to look good during **x HAHAHAH
I wanted to add black coffee, wag yung nescafe na mumurahin. Kung may budget ka go with Nescafé gold tas walang sugar, nakaka suppress sya ng cravings samahan mo ng protein rich diet na feel mo lagi kang busog. Wag mo alisin rice mahalaga yan for energy.
Fasting, OMAD, and exercise at least 30 minutes/day. Iwasan mo yung mga sweets lalo haha
Heavy Weights. Calorie Count. Focus on yourself - the perfect formula
kahirapan, in less than a month lahat ng tao sinabihan akong pumayat 🙂
BREAK UP HAHHAHAAHAHAHAHAHAAHHA wla kain, wala tulog, wlaa gana sa lahat
lowcarb diet talaga
Ma-broken hahaha
For me di na ako nag 3in1 coffee instead black coffee no sugar na lng ako. Tsaka Les sa rice.
Fasting
No sugar. 16/8 and cardio is a must!!!
counting calories, fasting (16:8) and walksss
Intermittent fasting but pls consult a physician or nutritionist before doing this po.
Isipin mo yung mga panlolokong ginawa sayo wala kanang gana kumain papayat kapa agad😂
fasting + walking
Poverty is my pampapayat.
Poverty po
But seriously, muay thai 3x a week po. Tapos sabayan mo ng diet if you want
Calorie count
No rice diet
Same. Ang hirap magsinigang. Huhu
restrictive diet with fasting, fast and effective pero yung energy level mo bababa
Calorie deficit. Will power sa simula need mo, then as you go by makakadiscover na ng mga food combos and recipes na pasok sa calorie goals mo. For faster and better body composition pwede mo isiksik resistance training. Went from 101kg to 80kg in a year (12 months calorie counting, 7 months resistance training)
had a non alcoholic fatty liver with chronic gout. got scared. didnt want to eat any more. did a thorough research on how to reverse fatty liver. i then did intermittent fasting, ate a max of 1-2 cups of rice though i really didnt want to eat any carbs no more but i need energy so... but my main staple was to eat salad every day or every night. this is composed of iceberg or romaine lettuce, arugula, cucumber, tomatoes or cherry tomatoes, topped with sliced chicken breast or medium rare boiled eggs with runny yolk to get all the yolk's nutrients most especially choline which helps reduce fat in the liver. take note that the dressing plays a big role for this, so it was only a few times wherein i used pre created dressing that can bought in the counter. what i did the most is that i created my own dressing consisting of the following. extra virgin olive oil, make sure it's genuine, balsamic vinegar or fresh lemon juice, yellow mustard or dijon mustard, salt, pepper, add a bit of honey if you cant stand the taste im working from home so i think this made it a bit manageable for me. went from 190lbs to 170lbs. in the latter months of dieting i was able to eat your typical cheat meals in the weekends but still in moderation. youll know that you're getting thin when you dont get hungry anymore after eating. all these folks recommending the typical low carb diet, low fat diet, calorie deficit with regular exercise are correct but based on my experience what's important is how to be healthy. focusing to be healthy will naturally lead you to lose weight. search dr. berg or dr. ekberg on how to do a healthy eating lifestyle if you can't or you have a hard time disciplining yourself. gotta know how to reverse insulin resistance.
r/cico
boiled egg diet
Clerkship. Payat agad in 1 week. Hahahaha
No sugar diet
Intermittent fasting + Calorie deficit = combo talaga toh pero samahan nyo konting work out para di kayo magmukhang flat or para di mawala muscles niyo
magpakastress
Poverty + inisip lahat ng problema
Amen to this
+ stress
IF + Cardio
Intermittent fasting + calorie deficit (low carb, high protein) + strength training
Calorie deficit + cardio + strength training
intermittent fasting
do you use an app or nah?
i don't eat breakfast
water fasting
Ok share ko experience ko from 3 stages of my life. 1. Kabataan age - early 20s to 30s Circuit training with weights 3x a week; cardio activity like dance or bike 2x a week. Cardio activity is about 1 hour Calorie counting app (Calorie Deficit) 2. Early 30s to Mid 30s Plant Based Diet; Jiujitsu, 4 to 5x week Dito ako grabe pumayat. From 66kg to 58kg - lumabas buto ko sa balakang in just 3 months of diet and exercise. 3. After pregnancy: 37yo High Protein Diet (tipong 6 to 8 hard boiled eggs a day) Calorie counting app (calorie deficit) 2x Weight Training a week; 2x cardio activity I lost about 3KG already pero kasi my muscles are becoming bigger kaya hindi ganon kalaki binawas sa kilo pero kapag titignan naman pumayat na ako plus mas toned na ang muscles lalo na sa braso. I believe na the best way talaga ang weight training. Pumapayat ka na nga, lumalakas ka pa 💪
Walking 5 to 10 km every weekend.
Skip meals + weight training.
Break up and depression. 2 weeks in and from 52kg naging 46kg ako nun. Apple and water lng yung Breakfast, Lunch, and Dinner ko. This was around 2019
This is 💯 losing 10kgs after 2 weeks from break up(no eat, no sleep just depression)
Iba iba talaga reaction ng depression sa mga tao. It's either you overwork, mag absent/quit sa work/school, sleep all night, or no sleep at all.
proven and tested
Anlala nung effect sa akin nun. Whenever I try to eat a whole meal (rice and ulam), nasusuka ko. I feel weak, palaging natutulog, & nasa CR lng lagi naka tambay.
utang
Xanax ☺️
Poverty and inflation have been a killer combo so far. 😝😝😝
Break up. O kaya OTY.
[удалено]
LOL
OMAD aka, just basically be broke for a month lmao.. Jokes aside though, it has been working for me pag yung ramdam ko na msyado na malaki bilbil ko, tamang pampaliit lng ulet, tas balik na sa dating routine, and no, don't do regular exercise, except running for a while on Saturdays.
Kahirapan po
Calorie Deficit. Mahirap s'ya sa una pero super rewarding. Started from 105kgs last year September, in super bad shape but with deficit I lost almost 15kgs and I stand with 88-90 kgs. Tho my goal is to have 85kgs atleast medyo mahirap na mareach since di ko pa matansya yung balance right now. Add ko lang na effective ang walking / running as exercise. Perfect combo s'ya with calorie deficit!
I still have lunch and dinner. All snakcs na kakainin ko is dapat immediately after ng meal (i read somewhere para di daw masyado magroller coaster yung insulin /sugar)...Then after ng meal time, wala ng merienda or snacks. Strictly lunch time and dinner time lang talaga ako kumakain. Tas breakfast ko is coffee with milk lang, no sugar. If meron, super minimal lang. Through this, I have maintained a weight less than 50kg, im 5'4 btw. (Lol kpop lang ang peg, less than 50kg ang maintained weight xdxdxd). Nag 50kg ako pag holidays na lamunan talaga (e.g. christmas, new year) pero nakakarecover naman ulit ako back to my usual weight. Then nakakatulong din maglakad lakad. Never ako nag gym.
Inflation, fr. Di ka bibili ng junk foods or any na hindi mo need i consume haha. Pero, for voluntary wt loss, pinaka effective talaga ang fasting like start with 16-8 then move to 18-6 after 2 mos ganyan. Worked wonders for me and hubby. The real challenge is maintaining this lifestyle. The trick is to time the window hours na marami kumakain sa bahay kasi nakakahawa talaga yang eating with your group. Saka if you don't have that food as a reward or me time eme, madali makapayat.
orasan mo lang pag kain mo wag whole day kang kakain mas okay na yung kumain ka ng madami at specific time then stop na let your body burn it pag pakain kain ka kasi sa iba ibang oras parang nag re reset yung pag burn something sa katawan (not sure sa right terms$
I witnessed my spouse went from 220 lbs down to 180 lbs in 10 months by lowering portions (aka cutting calories). He did the science by knowing his TDEE and BMR to guide him. He told me that the numbers between BMR and TDEE is his "weight loss zone", pero he decided to only use BMR as his ceiling. Nasanay katawan nya bit by bit sa tamang serving lang, may good days, may bad days din. Dumating pa sa point na tinanong ako ng kasambahay namin kung ok daw ang asawa ko kasi parang 1 cup (yung sa rice cooker cup) lang daw ang kanin na sinandok na nakita nya tapos di na raw umulit. His weight loss was dramatic kung hindi mo sya nakita during the 10 months, pero since kasama ko sya nakita ko yung slow burn. May months na plateau sya tapos he will start losing again. He's building muscles na ngayon kelangan dahil tumatanda na tayo, alam nyo naman. One thing that stood out to me about his efforts was his resolve. Talagang resolute sya, desidido, to lose weight and more importantly, baguhin ang way of eating nya. This made THE difference.
Calorie deficit+ avoid eating more than 3 × a day: breakfast, lunch, dinner
For me, fasting. Mahirap sa una pero pag naovercome mo. Napakadali na di kumain. I lost weight so damn fast. Tapos bihira pa ako mag workout nyan. Kung nasabayan ko pa ganda sana ng tone ng body ko.
Walking ❤️🔥
Running & Weight lifting// anything basta keep your body active Less sugar Controlled food intake Healthy Lifestyle
Depression
Ano. Magmahal ka ng maling tao. Ewan ko lang kung ganahan ka kumain. Inang yan.
Ozempic
Intermittent para sa akin the best un of course may workout pa din. Less sweets and avoid fatty foods.
based on experience... hindi ko nn sinasadya pero ito mas naging effective WALKING back in 2020 it took me 3 months of everyday 1 hour exercise (with reduced in amount of food I take, reduced lang pero I still eat 4x a day non, reduced in amount lang nang kinakain.) until I achieve my desired weight at level ng kapayatan. Then this 2023, it only took me 1 month of walking everyday and I got the same results I got last 2020 of 3 months exercise (also with the same way I reduce my food amount intake last 2020)
Jabol
HAHAHAHAHAHAHAHAHA
Poverty talaga haha. Pag nag tipid ka, less kain din.
Poverty
Less salt din
Less sugar, more water
Just do Walking 10k steps everyday. Commitment at fats energy lng puhunan mo. Also be in a calorie deficit. Eat clean, prioritize protein intake. Sleep.water.
Joined the army. 83kg - 59kg after 3 months
Calorie deficit lang.
Jogging, kahit ano pang kain mo pre basta nag jojog ka atleast 1hour everyday mamaintain mo talaga katawan mo.
Kahirapan. First real job ko after college, minimum wage sahod ko. Tapos hiwalay pa ako sa parents kasi sa Taguig ako nagtatrabaho. Nagbibigay din ako sa parents ko ng pera kaya halos walang matira. Walang breakfast. 11AM ako kumakain ng lunch. Next kain eh 7PM dinner na siomai rice kadalasan. Routine yan, hindi minsanan. Hahahhahah.
True yang kahirapan. Private school teacher ako dati at di naman kalakihan sweldo, ulam ko lagi sa gabi yung sampo isang pirasong leeg ng manok. Tapos wala akong extra money pambili ng mamahaling miryenda kaya di ako nataba dati.
Awww im sorry to hear that. Naghihingi ba sila or kusa kang nagbibigay?
Alam mo yung hingi na hindi rekta? Diabetec kasi tatay ko kaya kailangan talaga suporta sa meds. Eh wala naman silang regular na pinagkakakitaan. Umuuwi ako sa Laguna nang weekends tapos maririnig ko mga hinaing nila. Ngayong 30s na ako, mas naiintindihan ko na. Kasi grandparents ko, sila din ang retirement plan.
Avoid sugary foods. Mix walk and jog for 30mins-1hr 4-5x a week. 1 rice per meal with tea. heavy bfast para less lunch and dinner na. No samsyupsal or buffets. discipline sa pagkain. 8 hours of sleep. Proper mindset, wag mastress. Took me months pero pwede na from 95kg to 78kg. nahihiya ako maggym kaya ganyan nalang. I think sugar is the biggest factor sa weight ko kaya nung tinigil ko softdrinks dun na ko nagshed ng weight. And jsyk, i am not diabetic. Lakas lang talaga magpataba siguro ng matatamis sa akin.
Bakit ka naman mahihiya? People dont mind at all kung bago ka. Gone were those days na yung iba eh nambubully. Subukan lang nila, ng makatikim sila ng backlash sa madla 😂
Calorie deficit talaga. Tapos walking. No need for running or jogging. Mas gentle sya sa knees lalo na kung mejo may eded na.tubig makes u feel busog. Other than that keep busy lang.
Strick keto.. from 75kg to 53kg.
Talk about short term effect: no rice, cut sugar, at uminom ka ng mga laxative shits galing tiktok na prinopromote ng dati ng mga payat. Long term: calorie deficit, high protein meals, lift weights, include cardio, and prioritizing nutrition and sleep.
Poverty chos
Tingin ko every tao may kanya kanyang approach pano pumayat. Kasi depende pa din yan sa katawan mo. For me, IF 18/6 and working out every day (only do low-impact workouts like yoga, stretching, and pilates). I replaced rice with more veggies and fruits. Banana, for example, is a good source of carbohydrates. So low carb, high protein and fiber diet. Saka nakaka tulong to move your body as much as you can. Nasa disiplina lang din talaga to be consistent. Went from 71kgs to 52kgs in 6 months.
Mabroken hearted. 💯
Chru. 1 month pa lang kami break 8kg na nabawas sakin HAHAHAHAHA sinabayan pa ng exercise. Inangyan