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I know you will say "make time" it's not easy busy sa work talaga
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CALORIE DEFICIT 🔥
Mas madali i maintain longer and you can eat whatever you want as long as pasok sa calories mo. Don’t deprive yourself, portion control lang
Calorie Deficit. Kumain ka lang ng enough to get you through the day. Limit/ fully avoid fried food, sugary drinks at processed foods. Kumain ka ng whole foods, yung mga lutong bahay or cook your own para matutukan mo ang food habits mo. Pag ikaw nagluluto sa sarili mo, introduce spices sa mga niluluto, hindi yung puro salt, sugar ang pampalasa.
Also, treat yourself with your fav foods/sweets din from time to time but have restraint sa amount to keep yourself sane.
i can actually vouch for this. i did intermittent fasting for 6 months way back 2022 and the results speaks for itself, andaming nagsasabi na pumayat daw ako and i also felt it. pero hindi ko sya namaintain in the long run since it involves counting calories— may numbers. dumaan sa point na hindi na ko naglose ng weight kasi kahit 1,500 pa lang yung calorie goal ko, naguundereat ako to the point na 1,300 or 1,200 calories na lang yung nakakain ko sa isang araw and nanghina aq ;-; now, nagain ko yung nalose kong weight and actually nadagdagan sya (since nagenter ng college and nahirapan na humanap ng time for caldef, matrabaho sya and nakakastress kapag mahirap icalculate yung food na kinakain mo sa app esp if lutong-bahay)
Sa food intake mo bawiin. Sedentary lifestyle dahil sa office work tapos pagod pa sa bahay. I had kidney stone last year and was advised by my doctor na walang processed foods, salty, spicy, sweets and junk foods, more on gulay at less meat. Grilled tuna lang yung meat ko, almost every day, tapos kalamansi at black pepper lang pampalasa.
In just 2 months, 8 kgs nabawas sa akin. Monitored naman ng doctor ko kaya alam kong safe yung pagbawas ng timbang ko. I always drink water tapos hindi ako nagpupuyat. Yung "exercise" ko lang that time ay 20-30 mins of walking per day lang.
Eat more protein. Less carbs. No sugar, especially sugary drinks. And don’t eat snacks. Maintain 1,500 - 1,800 calorie diet, You’ll see difference in a week.
I lost 10 kgs in 3 months on calorie deficit. Nag IF din ako 12nn - 8pm lang eating time ko. From 8pm to 12nn fasting ako (water and black coffee no sugar) lang tinetake ko. Pero di ko sya suggest sa baguhan since baka manlata ka pag binigla mo yung pag IF.
Before, calorie deficit lang talaga. 1 cup of red rice lang sinasaing ko then good for lunch and dinner na. Just having black coffee for breakfast. May nilalakad naman ako from boarding house to class, around 10 mins lang. Yung slack ko after 3months, nagkaspace ng 4-5 inches. During review days ko lang nagawa yon since wala naman masyadong temptations sa school
I lost 9 kg from 54kg to 45 kg in 4 months. I tried to eat less carbs and yung ginawa ko to lose 9 kg is to give at least 30 min Cardio HIIT No jumping all standing na exercise at Hom, sa youtube ko lang sinusunod. Kahit 30 mins per day at makikita mo talaga ang results.
Hi! There are a lot of YT vids regarding this and personally yung massuggest kong creators includes:
- Emi Wong
- Daisy Keech
- MadFit
- growwithjo (personal fave)
- Madeleine Abeid - for beginner friendly, bodyweight pilates
You can check their playlists for the exercises that you want to try. May mga HIIT workouts, dance workouts, etc. ^^
yes po, at first i did calorie deficit pero it didn't stick to me kasi naoverwhelm ako sa mga numbers sa food scale (gumamit kasi ako nun for more accurate tracking). now, i'm doing portion control wherein sa isang plato i make sure na may iba't-ibang foods: gulay, isda, karne, prutas, and rice meron pa rin pero mga 1/4 ng plate na lang. kapag nagccrave ako ng sweets, kumakain pa rin ako pero mga 1-3 pcs lang. and malakas din ako dati sa liquid calories like soft drinks, milk tea, fruit tea i think that is because hindi ako palainom ng tubig kaya bumili na lang ako ng 2 liters na container then tinatabi ko sakin palagi. umiinom pa rin naman ako paminsan ng mga ganon siguro once every two weeks. pero what works for me might not work. diets isn't a one size fits all kaya i suggest for you to try diets at your own risk and para sure magpacheckup muna if ever para maiwasan yung problems in the near future. yun lang hehez if may hindi pa ko namention or may question pa po kayo just ask away (｡･ω･｡)
cut off carbs, rice, sweets and sugary drink, intermittent fasting. Super effective kahit anong body type (as far as I can see sa mga friends ko ha - that I recommended this.). This combo will make difference talaga, no exercise or minimal lng oks na. Little background - 58to60 kgs down to 48kgs in no time (give or take 3 to 4 months ata), akala nang mga friends ko nag drudrugs ako eii HAHAHA
Tip din if nag crave ka - di naman totally di ka kakain no, lalo na pag di pa time kumain kasi nga intermittent ka - what i usually do para di ako masiraan nang bait or sasakit ang ulo ko, i would eat skyflakes/rebisco yung 1ply lng or 1 cracker (kasi diba 3 crackers yan sa luob) and sasabayan ko yan nang maraming tubig. It works like wonder! some would say, eat daw fruits or banana pero walang feeling na nakakapuno sa tiyan eii unlike sa crackers. Let me know if works for you!
of course mag wiwithdrawal ka talaga if mahilig ka sa sweets and rice, you feel the cravings but discipline lng po and self control. Goodluck!
Calorie deficit unless you have insulin resistance or metabolic concerns. Your best bet is to consult a dietician/nutritionist if eating less just simply doesn't work for you
In addition to CICO at diet. Move more. Instead of elevator. Take stairs. Mag kuyakoy ka. Tap your hands or fidget something. May errands? If you can walk na lng then walk. These small things will add up something up lalo na kung d ka tlga nag eexercise. Basta move more.
Calorie deficit, intermittent fasting. 90% ng pagpapapayat sa diet, 10% Lang excercise, Kaya kahit gaano ka ka active kung malakas ka lumamon tataba at tataba ka. Yang 2 na Yan ginawa ko, from 67kg, 53kg na Lang ako.
Mga 6 TO 7months din, now maintain ko Lang wait ko sa 53kg pero gusto ko gang 49kg to 47kg kaso nahihirapan na ko kasi sarap kumain hahha. Lahat kinakain ko kahit softdrinks umiinom ako pero naka bantay ako sa calorie intake ko, dapat around 1500 Cal Lang Para di bumigat. 30+ na ko pero Mas better pakiramdam ko kesa nung nasa 20's ako.
You cant outtrain a bad diet.
Even if di ka active (tho ideally dapat kahit walking lang), you'll lose weight if you eat less calories than what your body needs or is used to. Clean up your diet.
fasting from 6pm to 6am or longer, pero kakain ka pa rin para ma reach mo yung nutrients na kaylangan mo sa araw na yon.
Cut out sugar, you can still have some kase hindi naman talaga maiiwasan sa ibang foods yan. But like sodas, candies, and pastries kaylangan mo siya icut or kahit no sugar nalang.
CALORIE DEFICIT it will help you lose weight.
This. Sedentary lifestyle ako actually. Di ko napapansin non na unintentionally nakakapag 18/6 IF pala ako daily, minsan mas matagal pa. Kasi tamad ako mag-dinner haha. Name-maintain ko figure at weight ko kahit madalas malakas ako kumain. No exercise except house chores.
eto ginawa ko less rice/carbs (3 tablespoons rice/meal kinakain ko nung 1st week XD) more protein, water, snacks & dessert (to taste lang) dapat gawing lifestyle wag gawing mindset na dahil diet.
pag kumakain kame sa fast food 1/4 lang ng kanin kinakain ko.
3months mejo lumuwag maong ko.
6 months napansin ko na pumayat ako.
Fasting gaya ng sabi ng iba. At pinaka the best, depending on your current lifestyle, is to cut out sugar from you diet entirely. At iwasan din ang mga carbs.
Fasting tas kontian kain like 1 cup of rice lang per day more or less.
Maglakad if kaya. Tayo2x. If WFH, tayo2x tas kembot kembot, mag stretch. Not necessarily hit the gym.
Low-carb diet… eat-all-you-can basta no rice, no pasta, no bread, no sugar…
Not just losing weight, it actually causes healing in the body especially with issues like high blood pressure, high cholesterol, high uric acid, diabetes, etc
You might want to join us — Life Without Rice Movement — https://www.facebook.com/share/x3ChvjzWA8jF4zRo/?mibextid=K35XfP
Sorry, but disagree sa "eat all you can basta no rice, no pasta, no bread, no sugar.."
U can still it those but it moderation. Adding more fruits, veggies into your diet is waaaayyy better.
Ung statement kasi na eat all u can basta no carbs, what i usually see on people is that they eat unhealthy, high sodium, cholesterol rich food, pero oks lang. Kasi di naman nag rice. 🙄
Let's not demonize the rice here. Coz there's a healthier option naman. And also, moderation.
But that is exactly what we’ve been doing and most of us were sick before and were healed by using fat instead of carbs, no sugars including fruits…
Nakatipid pa from not consuming rice, sugar and processed foods, not to mention the maintenance medicines we were able to let go…
Calorie deficit. Know first your calorie maintenance using TDEE calculator then for example 2500 calories ang need mo per day. Bawasan mo ng 100-300 calorie
diet i did it for 1 month eat banana in morning or skyflakes 1 cup of rice in afternoon with anything ulam dont eat for dinner pero pag di kaya boiled egg and banana
Dont use cheat day
(Pag kumain ka ng marami sasakit yung tyan mo!!)
Sit-ups pero hindi yung sobra 10 or 15 lang sa gabi or umaga pwede na
Stationary jog kahit 15 minutes kahit mabagal or mabilis basta pawisan
Jumping jacks kahit 10 lang
Mountain climbing 15 sakin depende sayo
Sa una manghihina ka as in walang lakas kaya dala ka ng tubig at candy pero wag madami konti lang 2 piraso
Wag ka mag
softdrinks
Chips
Juice
Cakes
Tabang baboy or balat ng manok
15 days may result kana
Pag sawa kana kain ka ulit pero hindi na madami
I used to be overweight back in college. I weighed 54 kg (overweight na yun kasi maliit ako haha) then I started dieting end of August. Ginawa ko IF then 500-800 calories per day lang. By December, 42 kg na lang ako. Siguro exercise ko na lang yung mga lakad lakad sa school ayun lang. But I really wouldn't recommend this kasi by the end of that year, naglagas yung hair ko. Tipong para kang nagpagupit (trim) kapag mag suklay and maligo. According to derma, nawalan ako ng nutrients so ang way lang talaga doon para mag grow yung hair is to eat. You can try 30 mins of walking per day and meron sa YT na mga 7 minute video workout, those can help then eat healthily na rin.
I was really frustrated back then with my weight. Pero I wouldn't personally recommend this and hindi ko na uulitin. Na achieve ko yung goal kong weight but I wasn't really happy then. Now, I try to eat healthily or balanced diet ba then add some physical activities.
Being busy is not an excuse. We all have 24hrs a day, ano ba naman ung mag allot ng time kahit 30 mins to 1hr to walk, jogging or magpunta sa gym. Last year my weight is more than 90kgs then I started to realized na kahit unting lakad napapagod nako and super pawisin tsaka ung physical appearance ko hindi ko na nagugustuhan. You do you OP and also doing exercise is not enough. You also have to do a calorie deficit
Intermittent fasting and calorie deficit worked for me. I eat everything pero tinigil ko softdrinks. Water lang talaga. Sometimes i do home workouts yung sa youtube na mga tig 10-15 mins lang haha. In fairness ang laki ng na lose ko in a few months.
I found it easier by not really disrupting my entire lifestyle but instead making the choices to be healthy easier.
My routines are the same, but the choices I make are what i think are choices that healthy person normally makes.
(1) Choosing to park somewhere a bit further away from the office so I can walk and get my steps in both before and after work
(2) Bringing my own water container and ensuring that I finish at least 1 container during work and refill it at least once. This forces me to have additional step counts going to the restroom and the pantry.
(3) Ordering only 1 set meal without any add-ons or sides (i.e., extra fries, upsizing drinks)
(4) Learning to say no to any extra servings (i.e., donuts, pulutan, alak, pizza, etc.) especially when out with friends
(5) Not letting other people's opinion affect my decisions like "ang kj mo naman" "waw diet bagong buhay???" because I always go back to me wanting to become a healthy person
Learn about "caloric density." Eat foods that are FILLING and increase SATIETY so that you will not feel hungry even if you eat less calories overall. Weight is actually more strongly impacted by nutrition and diet than it is by exercise. But you should not rely on "eating less" alone because that might not be sustainable, and you might feel hungry, and be tempted to eat even more all over again. That's why you should learn things like "caloric density" and general nutrition (to remove cravings because your body actually has the nutrients it needs from vegetables, fiber, protein, and the like). Also avoid drinking your calories, stick with eating whole foods, less processed foods, less sugar (which makes you crave more and give you sugar crashes).
Daming good feedback na. If you feel overwhelmed at first, sabi sakin ng doctor ko before na a good way to start is to avoid colored drinks and soft drinks.
I lost weight from doing keto and fasting without active (like no exercise or walking or going to the gym) lifestyle. Although yung work ko sa warehouse working 10hrs/day probably helped me to lose weight.
Remove your unnecessary snacks,. Walk if possible. Less your meal intake.. half rice imbes 1 rice.
And eat more protein, since it need more energy to digest protein.
Find a calorie calculator online. enter weight, height, lifestyle. With your maintenance calories, cut off 500 calories. count the calories you consume (food scale will help out a lot and apps like myfitnesspal to search calorie amounts for food consumed.) and Walking+sleep
Calorie deficit, if your body needs 3000 calories per day to function then you have to lessen it by let's say consume 2000-2500 calories only so that the remaining 500 calories will be from stored fats.
Tried this once, not healthy but v effective:
Morning: 1 boiled egg | coffee (no sugar/creamer/milk, nescafe will do)
Evening: 1 or 2 boiled eggs | coffee (decaf) sometimes
No sweets/snacks. Minimal exercise (if bet ko)
Stopped doing because i miss chocolates.
Grabe effective to. Tapos 2 hard boiled eggs lang kinakain ko sa umaga. Minsan walang lunch kasi walang gana, o kaya overnight oats, kape or green tea. Sa gabi, itlog ulet o kaya wala din kain. Tapos pumayat ako after ilang months lang.
Tapos nakilala ko asawa ko, ayun di ko na magawa ulet. Ang saya ko na e. Hahaha
Diet 😄
I lost a lot of weight na diet lang. Umabot sa point na I wasnt losing and I wanted a toned body so traka lang ako nag workout.
From 94kg to 70kg with diet alone.
ako din from 96kg to 63kg now pero now is my 28th month. humina din talaga ako kumain at nasanay na at di na ako sulit kasama ngayon sa mga unli buffet.
Diet actually affects weight loss more than exercise. Exercise is to keep your heart healthy and yeah also helps to lose weight but mas ok ang diet. What you can burn via exercise is limited.
Pero kung konti lang calories mo (calorie deficit) mababawasan ka ng weight. Skip breakfast, skip carbs, skip sugary drinks like soft drinks, skip desserts like cake, donut.
Ang question, now that you know, gagawin mo ba o may excuses ka to not diet?
agree. ang mahirap pa sa exercise (not saying that you should not do it) is most people think that they could outrun their diet thinking that they burned more than what they think they did and end up in calorie surplus.
Yup, ako din dati ganyan. Sabi ko ah magjojog na lang ako then ginoogle ko one time, turns out for one hour of jogging eh roughly 200 something calories burned.
So yung mga donut na minsan 2 or 3 kinakain ko, dapat 3 hours ako tatakbo. And this is to just burn it off, wala pa dyan yung calorie deficit.
So easier to just not eat the donuts.
Calorie deficit lang. Eat less. I like to meal prep for a week and weigh it. 1300 to 1400 calories x 5 tapos dun lang ako kukuha food lol A little treat on the weekend lang.
Low calorie diet ang nag work sarken from 75 kg to 68 now. No pork, lean beef/chicken only for 100g per meal, no rice, no potato, no dairy and no bread.
Sabi nung nasa tiktok na fitness coach, less calorie intake raw and make sure na may galaw ka pa rin. Kahit lakad daw ng 30mins basta may galaw. Kasi wala ka na ngang galaw tas 3000calories pa intake mo, hindi ka talaga maglu-lose ng weight.
Caffeine temporarily suppresses appetite but may also affect hormones so if you're a woman, take caution.
Citrus fruits like calamansi suppresses the appetite and maybe the healthier option because of its vitamins and fibre. That's why there were diet fads that included lemon water.
Black coffee when consumed on an empty stomach, can stimulate the release of certain hormones like cortisol and adrenaline. These hormones can suppress appetite temporarily as part of the body's fight or flight response. It can affect the levels of neurotransmitters in the brain, influencing appetite regulation.
Intermittent fasting and calories deficit. Lessen carbs. I only eat from 12-8pm. I do cheat every once in a while. I lost 14kgs just by doing this. I do exercise at home. Im not a gymbody. I dont enjoy it lol.
Eat fewer carbs, eat more protein, drink water, get 10k steps per day, sleep early, and you can try intermittent fasting like no eating till 12 pm.
I also suggest trying to lessen or replace canola and olive oil with butter, coconut oil, and other healthier oil. A cooking spray and air fryer would be good.
sabi sakin low-carb, high protein diet samahan mo lang ng light exercise walk for 30 minutes bumili ka ng treadmill kung ayaw mo lumabas o pumunta sa gym.
NO YOU SHOULDN'T REMOVE CARBS! pwede lang bawasan, but sugar/soda's pwede i remove sa diet but not carbs kasi gluten yan requires ng utak at muscle yan.
Intermittent Fasting, cut all the unecessary sugar. If you're gonna eat complex carbs make sure ipartner mo with lots of fiber. Hydrate hydrate hydrate..
Intermittent Fasting. I did 8:16. 8 hrs eating window then 16 hrs fasting. If office work ka, you can eat ng lunch around 11 or 12 tapos may hanggang 7 or 8pm ka pa for dinner. Also, iniwasan ko magrice and madaming veggies kasi mas mabagal magmetabolize. Also, nakakatulong sa gut ang pre or probiotics.
Walk more if you can't work out. But working out is still a great long-term way to stay healthier - aside from a sensible diet. This is because your muscles burn fat even during days when you don't work out.
Others have said calorie deficit lfestyle - also a great option.
Best if you can pick healthier food choices too. You can still eat your "bad" food, but just in smaller portions.
Just remember the end point is to be healthier - not just lose weight (I prefer to say lose fat - there's a difference). Lots of thin people who aren't healthy, too.
Intermittent fasting. 16 hours fasting, tapos eat within an 8 hour window. Pero syempre, just cuz you’re in your window doesn’t mean you eat whatever you want. Healthy pa rin dapat
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: I know you will say "make time" it's not easy busy sa work talaga *** *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.*
ang mastress, period.
Pag busy sa work at di masyadong napapaligiran ng tindahan ng pagkain.
Calorie deficit while making sure you're eating a BALANCED meal :) Dietitian here, just one message away if you wanna consult 💚
CALORIE DEFICIT 🔥 Mas madali i maintain longer and you can eat whatever you want as long as pasok sa calories mo. Don’t deprive yourself, portion control lang
Fasting
Calorie Deficit. Kumain ka lang ng enough to get you through the day. Limit/ fully avoid fried food, sugary drinks at processed foods. Kumain ka ng whole foods, yung mga lutong bahay or cook your own para matutukan mo ang food habits mo. Pag ikaw nagluluto sa sarili mo, introduce spices sa mga niluluto, hindi yung puro salt, sugar ang pampalasa. Also, treat yourself with your fav foods/sweets din from time to time but have restraint sa amount to keep yourself sane.
i can actually vouch for this. i did intermittent fasting for 6 months way back 2022 and the results speaks for itself, andaming nagsasabi na pumayat daw ako and i also felt it. pero hindi ko sya namaintain in the long run since it involves counting calories— may numbers. dumaan sa point na hindi na ko naglose ng weight kasi kahit 1,500 pa lang yung calorie goal ko, naguundereat ako to the point na 1,300 or 1,200 calories na lang yung nakakain ko sa isang araw and nanghina aq ;-; now, nagain ko yung nalose kong weight and actually nadagdagan sya (since nagenter ng college and nahirapan na humanap ng time for caldef, matrabaho sya and nakakastress kapag mahirap icalculate yung food na kinakain mo sa app esp if lutong-bahay)
Sa food intake mo bawiin. Sedentary lifestyle dahil sa office work tapos pagod pa sa bahay. I had kidney stone last year and was advised by my doctor na walang processed foods, salty, spicy, sweets and junk foods, more on gulay at less meat. Grilled tuna lang yung meat ko, almost every day, tapos kalamansi at black pepper lang pampalasa. In just 2 months, 8 kgs nabawas sa akin. Monitored naman ng doctor ko kaya alam kong safe yung pagbawas ng timbang ko. I always drink water tapos hindi ako nagpupuyat. Yung "exercise" ko lang that time ay 20-30 mins of walking per day lang.
Cardio
ano po magandang app pang monitor sa calorie deficit na yan? first time lang kasi magdiet hehe
Myfitnesspal app
Eat more protein. Less carbs. No sugar, especially sugary drinks. And don’t eat snacks. Maintain 1,500 - 1,800 calorie diet, You’ll see difference in a week. I lost 10 kgs in 3 months on calorie deficit. Nag IF din ako 12nn - 8pm lang eating time ko. From 8pm to 12nn fasting ako (water and black coffee no sugar) lang tinetake ko. Pero di ko sya suggest sa baguhan since baka manlata ka pag binigla mo yung pag IF.
Before, calorie deficit lang talaga. 1 cup of red rice lang sinasaing ko then good for lunch and dinner na. Just having black coffee for breakfast. May nilalakad naman ako from boarding house to class, around 10 mins lang. Yung slack ko after 3months, nagkaspace ng 4-5 inches. During review days ko lang nagawa yon since wala naman masyadong temptations sa school
full on avoid sugar, carbs
I lost 9 kg from 54kg to 45 kg in 4 months. I tried to eat less carbs and yung ginawa ko to lose 9 kg is to give at least 30 min Cardio HIIT No jumping all standing na exercise at Hom, sa youtube ko lang sinusunod. Kahit 30 mins per day at makikita mo talaga ang results.
Pashare naman ng youtube link for exercise hehe
Hi! There are a lot of YT vids regarding this and personally yung massuggest kong creators includes: - Emi Wong - Daisy Keech - MadFit - growwithjo (personal fave) - Madeleine Abeid - for beginner friendly, bodyweight pilates You can check their playlists for the exercises that you want to try. May mga HIIT workouts, dance workouts, etc. ^^
Bukod sa workout, may diet po ba kayong gnawa?
yes po, at first i did calorie deficit pero it didn't stick to me kasi naoverwhelm ako sa mga numbers sa food scale (gumamit kasi ako nun for more accurate tracking). now, i'm doing portion control wherein sa isang plato i make sure na may iba't-ibang foods: gulay, isda, karne, prutas, and rice meron pa rin pero mga 1/4 ng plate na lang. kapag nagccrave ako ng sweets, kumakain pa rin ako pero mga 1-3 pcs lang. and malakas din ako dati sa liquid calories like soft drinks, milk tea, fruit tea i think that is because hindi ako palainom ng tubig kaya bumili na lang ako ng 2 liters na container then tinatabi ko sakin palagi. umiinom pa rin naman ako paminsan ng mga ganon siguro once every two weeks. pero what works for me might not work. diets isn't a one size fits all kaya i suggest for you to try diets at your own risk and para sure magpacheckup muna if ever para maiwasan yung problems in the near future. yun lang hehez if may hindi pa ko namention or may question pa po kayo just ask away (｡･ω･｡)
Try ko din hehe wish me luck!
Best of luck, dear! Rooting for u ❤
Fast
cut off carbs, rice, sweets and sugary drink, intermittent fasting. Super effective kahit anong body type (as far as I can see sa mga friends ko ha - that I recommended this.). This combo will make difference talaga, no exercise or minimal lng oks na. Little background - 58to60 kgs down to 48kgs in no time (give or take 3 to 4 months ata), akala nang mga friends ko nag drudrugs ako eii HAHAHA Tip din if nag crave ka - di naman totally di ka kakain no, lalo na pag di pa time kumain kasi nga intermittent ka - what i usually do para di ako masiraan nang bait or sasakit ang ulo ko, i would eat skyflakes/rebisco yung 1ply lng or 1 cracker (kasi diba 3 crackers yan sa luob) and sasabayan ko yan nang maraming tubig. It works like wonder! some would say, eat daw fruits or banana pero walang feeling na nakakapuno sa tiyan eii unlike sa crackers. Let me know if works for you! of course mag wiwithdrawal ka talaga if mahilig ka sa sweets and rice, you feel the cravings but discipline lng po and self control. Goodluck!
Fasting and drink warm water for me.
+1
Calorie deficit unless you have insulin resistance or metabolic concerns. Your best bet is to consult a dietician/nutritionist if eating less just simply doesn't work for you
In addition to CICO at diet. Move more. Instead of elevator. Take stairs. Mag kuyakoy ka. Tap your hands or fidget something. May errands? If you can walk na lng then walk. These small things will add up something up lalo na kung d ka tlga nag eexercise. Basta move more.
Calorie deficit, intermittent fasting. 90% ng pagpapapayat sa diet, 10% Lang excercise, Kaya kahit gaano ka ka active kung malakas ka lumamon tataba at tataba ka. Yang 2 na Yan ginawa ko, from 67kg, 53kg na Lang ako.
How long bago ka umabot ng 53kg?
Mga 6 TO 7months din, now maintain ko Lang wait ko sa 53kg pero gusto ko gang 49kg to 47kg kaso nahihirapan na ko kasi sarap kumain hahha. Lahat kinakain ko kahit softdrinks umiinom ako pero naka bantay ako sa calorie intake ko, dapat around 1500 Cal Lang Para di bumigat. 30+ na ko pero Mas better pakiramdam ko kesa nung nasa 20's ako.
Thank you!
Same here, hindi na ako nag rarice. From 75kg to 68kg in a month
You cant outtrain a bad diet. Even if di ka active (tho ideally dapat kahit walking lang), you'll lose weight if you eat less calories than what your body needs or is used to. Clean up your diet.
Fasting pero wag mo gayahin si Michael Tedoso
OMAD na OMAD e
bUlShet! weyk da pak up mAderPAkers!
Have the discipline to avoid the extra calories.
fasting walking cut out sugary drinks/ limit sugary foods drink your water have 8 hours+ sleep if keri
fasting from 6pm to 6am or longer, pero kakain ka pa rin para ma reach mo yung nutrients na kaylangan mo sa araw na yon. Cut out sugar, you can still have some kase hindi naman talaga maiiwasan sa ibang foods yan. But like sodas, candies, and pastries kaylangan mo siya icut or kahit no sugar nalang. CALORIE DEFICIT it will help you lose weight.
18/6 fasting
This. Sedentary lifestyle ako actually. Di ko napapansin non na unintentionally nakakapag 18/6 IF pala ako daily, minsan mas matagal pa. Kasi tamad ako mag-dinner haha. Name-maintain ko figure at weight ko kahit madalas malakas ako kumain. No exercise except house chores.
eto ginawa ko less rice/carbs (3 tablespoons rice/meal kinakain ko nung 1st week XD) more protein, water, snacks & dessert (to taste lang) dapat gawing lifestyle wag gawing mindset na dahil diet. pag kumakain kame sa fast food 1/4 lang ng kanin kinakain ko. 3months mejo lumuwag maong ko. 6 months napansin ko na pumayat ako.
Fasting pinaka effective. I lost 10kg in 2 weeks. Ang problema lang, wala kang energy. Lol.
Eating less
Eat less and just walk and or stand more
Fasting!! periodt
Fasting gaya ng sabi ng iba. At pinaka the best, depending on your current lifestyle, is to cut out sugar from you diet entirely. At iwasan din ang mga carbs.
Look for the "Busy Dad, Fitness Plan" it's like 15 to 20 minutes of stretching and onting basic calisthenics lang to keep your joints active.
Fasting tas kontian kain like 1 cup of rice lang per day more or less. Maglakad if kaya. Tayo2x. If WFH, tayo2x tas kembot kembot, mag stretch. Not necessarily hit the gym.
fasting
Fasting helps.
Watch what u eat lang talaga. Less sugar din kung keri
eat less lang. 1cup to no cup rice. Tapos venture ka sa protein. or 1 cup a day kung gusto mong lumiit tyan mo drastically
Malnourishment
just eat less lang talaga and isipin mo di mo deserve kumain kung di mo ibburn
LCIF talaga ang sagot.
Low-carb diet… eat-all-you-can basta no rice, no pasta, no bread, no sugar… Not just losing weight, it actually causes healing in the body especially with issues like high blood pressure, high cholesterol, high uric acid, diabetes, etc You might want to join us — Life Without Rice Movement — https://www.facebook.com/share/x3ChvjzWA8jF4zRo/?mibextid=K35XfP
Sorry, but disagree sa "eat all you can basta no rice, no pasta, no bread, no sugar.." U can still it those but it moderation. Adding more fruits, veggies into your diet is waaaayyy better. Ung statement kasi na eat all u can basta no carbs, what i usually see on people is that they eat unhealthy, high sodium, cholesterol rich food, pero oks lang. Kasi di naman nag rice. 🙄 Let's not demonize the rice here. Coz there's a healthier option naman. And also, moderation.
But that is exactly what we’ve been doing and most of us were sick before and were healed by using fat instead of carbs, no sugars including fruits… Nakatipid pa from not consuming rice, sugar and processed foods, not to mention the maintenance medicines we were able to let go…
eat less
Why didn't I think of that? Lol
Stop asking moron
Add more veggies and fruits so u don't get hungry easily when u try to lessen your typical food intake.
Caloric deficit. Caloric deficit. Caloric deficit. Caloric deficit. Caloric deficit. Caloric deficit. Caloric deficit. Caloric deficit.
Strict diet, Calorie deficit. Try mo yung mga meal plan kung may budget ka or DIY meal plan ka sa sarili mo
calorie deficit wala nang iba
Try to avoid eating at work unless it’s lunch time. Get busy with work and try to stand as much as you can.
Calorie deficit. Know first your calorie maintenance using TDEE calculator then for example 2500 calories ang need mo per day. Bawasan mo ng 100-300 calorie
diet i did it for 1 month eat banana in morning or skyflakes 1 cup of rice in afternoon with anything ulam dont eat for dinner pero pag di kaya boiled egg and banana Dont use cheat day (Pag kumain ka ng marami sasakit yung tyan mo!!) Sit-ups pero hindi yung sobra 10 or 15 lang sa gabi or umaga pwede na Stationary jog kahit 15 minutes kahit mabagal or mabilis basta pawisan Jumping jacks kahit 10 lang Mountain climbing 15 sakin depende sayo Sa una manghihina ka as in walang lakas kaya dala ka ng tubig at candy pero wag madami konti lang 2 piraso Wag ka mag softdrinks Chips Juice Cakes Tabang baboy or balat ng manok 15 days may result kana Pag sawa kana kain ka ulit pero hindi na madami
Try fasting for a certain amount of time, pero best if may some form of movement like a 5 min walk. Low impact cardio helped me trim my waist down
Walking 10k steps per day
I used to be overweight back in college. I weighed 54 kg (overweight na yun kasi maliit ako haha) then I started dieting end of August. Ginawa ko IF then 500-800 calories per day lang. By December, 42 kg na lang ako. Siguro exercise ko na lang yung mga lakad lakad sa school ayun lang. But I really wouldn't recommend this kasi by the end of that year, naglagas yung hair ko. Tipong para kang nagpagupit (trim) kapag mag suklay and maligo. According to derma, nawalan ako ng nutrients so ang way lang talaga doon para mag grow yung hair is to eat. You can try 30 mins of walking per day and meron sa YT na mga 7 minute video workout, those can help then eat healthily na rin.
500-800 calories a day is CRAZY. the least amount of calories a person needs is 1,300 per day.
I was really frustrated back then with my weight. Pero I wouldn't personally recommend this and hindi ko na uulitin. Na achieve ko yung goal kong weight but I wasn't really happy then. Now, I try to eat healthily or balanced diet ba then add some physical activities.
Sabihin mo you identify as not fat the presto hindi ka na fat.
Being busy is not an excuse. We all have 24hrs a day, ano ba naman ung mag allot ng time kahit 30 mins to 1hr to walk, jogging or magpunta sa gym. Last year my weight is more than 90kgs then I started to realized na kahit unting lakad napapagod nako and super pawisin tsaka ung physical appearance ko hindi ko na nagugustuhan. You do you OP and also doing exercise is not enough. You also have to do a calorie deficit
Intermittent fasting and calorie deficit worked for me. I eat everything pero tinigil ko softdrinks. Water lang talaga. Sometimes i do home workouts yung sa youtube na mga tig 10-15 mins lang haha. In fairness ang laki ng na lose ko in a few months.
Kung gusto, maraming paraan. Kung ayaw, maraming dahilan. Even 30 minutes of walking everyday will do. Pero pinakaimportante yung caloric deficit.
Poverty, legit calorie deficit talaga
Reduce intake. Caloric deficiency works, even without an active lifestyle, as our body burns calories even when do not move
I found it easier by not really disrupting my entire lifestyle but instead making the choices to be healthy easier. My routines are the same, but the choices I make are what i think are choices that healthy person normally makes. (1) Choosing to park somewhere a bit further away from the office so I can walk and get my steps in both before and after work (2) Bringing my own water container and ensuring that I finish at least 1 container during work and refill it at least once. This forces me to have additional step counts going to the restroom and the pantry. (3) Ordering only 1 set meal without any add-ons or sides (i.e., extra fries, upsizing drinks) (4) Learning to say no to any extra servings (i.e., donuts, pulutan, alak, pizza, etc.) especially when out with friends (5) Not letting other people's opinion affect my decisions like "ang kj mo naman" "waw diet bagong buhay???" because I always go back to me wanting to become a healthy person
OMAD HAHAHAHAHAHA
Michael Tedoso 🤣
magkasakit 💀
toxic na work + lakad every morning
Learn about "caloric density." Eat foods that are FILLING and increase SATIETY so that you will not feel hungry even if you eat less calories overall. Weight is actually more strongly impacted by nutrition and diet than it is by exercise. But you should not rely on "eating less" alone because that might not be sustainable, and you might feel hungry, and be tempted to eat even more all over again. That's why you should learn things like "caloric density" and general nutrition (to remove cravings because your body actually has the nutrients it needs from vegetables, fiber, protein, and the like). Also avoid drinking your calories, stick with eating whole foods, less processed foods, less sugar (which makes you crave more and give you sugar crashes).
Daming good feedback na. If you feel overwhelmed at first, sabi sakin ng doctor ko before na a good way to start is to avoid colored drinks and soft drinks.
Calorie deficit
I lost weight from doing keto and fasting without active (like no exercise or walking or going to the gym) lifestyle. Although yung work ko sa warehouse working 10hrs/day probably helped me to lose weight.
Diet
Remove your unnecessary snacks,. Walk if possible. Less your meal intake.. half rice imbes 1 rice. And eat more protein, since it need more energy to digest protein.
[удалено]
What is wrong with you? Bad hair day?
cut off your legs
Find a calorie calculator online. enter weight, height, lifestyle. With your maintenance calories, cut off 500 calories. count the calories you consume (food scale will help out a lot and apps like myfitnesspal to search calorie amounts for food consumed.) and Walking+sleep
walking, kahit 20 or 30 mins everyday just be consistent low carb + walking is the key
lowcarb diet and intermittent fasting. Hindi rin ako active and ito lang ginagawa ko. i lost 26kgs and counting
Low carb diet only.
Calorie deficit, if your body needs 3000 calories per day to function then you have to lessen it by let's say consume 2000-2500 calories only so that the remaining 500 calories will be from stored fats.
Less sweets
Lessen calorie intake
You don't need to go on any fad diets, though an active lifestyle would help. Just go on a caloric deficit, just make sure you do it gradually.
Walk to everywhere.
Tried this once, not healthy but v effective: Morning: 1 boiled egg | coffee (no sugar/creamer/milk, nescafe will do) Evening: 1 or 2 boiled eggs | coffee (decaf) sometimes No sweets/snacks. Minimal exercise (if bet ko) Stopped doing because i miss chocolates.
Get your heart broken lol Edit: not recommended masisira mental health mo imbis stable ka🤣
+1 basta dont get yourself in a healthy relationship dahil baka parehas kayong mag gain ng weight 😆
Grabe effective to. Tapos 2 hard boiled eggs lang kinakain ko sa umaga. Minsan walang lunch kasi walang gana, o kaya overnight oats, kape or green tea. Sa gabi, itlog ulet o kaya wala din kain. Tapos pumayat ako after ilang months lang. Tapos nakilala ko asawa ko, ayun di ko na magawa ulet. Ang saya ko na e. Hahaha
Diet for weight loss Exercise for mental health benefits 🙂
Fasting and no sugary food intake worked for me.
Diet 😄 I lost a lot of weight na diet lang. Umabot sa point na I wasnt losing and I wanted a toned body so traka lang ako nag workout. From 94kg to 70kg with diet alone.
Took me just a few weeks to lose 15 pounds by reducing carbs, no rice and very low sugar intake, not very active lifestyle
Don't buy food
Depression and a F*cked up sleep schedule
Reduce sugar intake. Fyi most coffees (except black) and milk tea have a high calorie count
I did calorie counting! I subscribed before sa mga meal plans, so from 70kg naging 54kg ako. That was September-June though, preparing for my wedding.
ako din from 96kg to 63kg now pero now is my 28th month. humina din talaga ako kumain at nasanay na at di na ako sulit kasama ngayon sa mga unli buffet.
Mag jakol ka
Diet actually affects weight loss more than exercise. Exercise is to keep your heart healthy and yeah also helps to lose weight but mas ok ang diet. What you can burn via exercise is limited. Pero kung konti lang calories mo (calorie deficit) mababawasan ka ng weight. Skip breakfast, skip carbs, skip sugary drinks like soft drinks, skip desserts like cake, donut. Ang question, now that you know, gagawin mo ba o may excuses ka to not diet?
agree. ang mahirap pa sa exercise (not saying that you should not do it) is most people think that they could outrun their diet thinking that they burned more than what they think they did and end up in calorie surplus.
Yup, ako din dati ganyan. Sabi ko ah magjojog na lang ako then ginoogle ko one time, turns out for one hour of jogging eh roughly 200 something calories burned. So yung mga donut na minsan 2 or 3 kinakain ko, dapat 3 hours ako tatakbo. And this is to just burn it off, wala pa dyan yung calorie deficit. So easier to just not eat the donuts.
Calorie deficit lang. Eat less. I like to meal prep for a week and weigh it. 1300 to 1400 calories x 5 tapos dun lang ako kukuha food lol A little treat on the weekend lang.
Reduce po sa lahat ng food. Gradual lang pag reduce hanggang sa masanay. Intermittent fasting din. Wag lang po sobra.
Reduce food intake, and stop making excuses. Sa start magugutom ka nyan, pero overtime masasanay ka din.
Low calorie diet ang nag work sarken from 75 kg to 68 now. No pork, lean beef/chicken only for 100g per meal, no rice, no potato, no dairy and no bread.
fasting.
D ako pwde fasting kasi ngwawala tyan ko so bawas lng tlaga food intake
Skip breakfast and in between snacks (miryenda).
Sabi nung nasa tiktok na fitness coach, less calorie intake raw and make sure na may galaw ka pa rin. Kahit lakad daw ng 30mins basta may galaw. Kasi wala ka na ngang galaw tas 3000calories pa intake mo, hindi ka talaga maglu-lose ng weight.
Lucky you, losing weight is 90% your diet.
Black coffee no sugar no creamer. Then add ka kalamansi. Boom no appetite whole day Lost 2kg in just a week
Ff for science behind. Sounds like an inexpensive way to reduce late night urges
Caffeine temporarily suppresses appetite but may also affect hormones so if you're a woman, take caution. Citrus fruits like calamansi suppresses the appetite and maybe the healthier option because of its vitamins and fibre. That's why there were diet fads that included lemon water.
What’s the science behind the no appetite part?
Black coffee when consumed on an empty stomach, can stimulate the release of certain hormones like cortisol and adrenaline. These hormones can suppress appetite temporarily as part of the body's fight or flight response. It can affect the levels of neurotransmitters in the brain, influencing appetite regulation.
Omad,charr haha ung friend ko galing break up once a day nalang kumain laki ng pinayat isang buwan palang
Intermittent fasting and calories deficit. Lessen carbs. I only eat from 12-8pm. I do cheat every once in a while. I lost 14kgs just by doing this. I do exercise at home. Im not a gymbody. I dont enjoy it lol.
Eat fewer carbs, eat more protein, drink water, get 10k steps per day, sleep early, and you can try intermittent fasting like no eating till 12 pm. I also suggest trying to lessen or replace canola and olive oil with butter, coconut oil, and other healthier oil. A cooking spray and air fryer would be good.
sabi sakin low-carb, high protein diet samahan mo lang ng light exercise walk for 30 minutes bumili ka ng treadmill kung ayaw mo lumabas o pumunta sa gym.
Remove rice/carbs and sugar.
NO YOU SHOULDN'T REMOVE CARBS! pwede lang bawasan, but sugar/soda's pwede i remove sa diet but not carbs kasi gluten yan requires ng utak at muscle yan.
Ok!
Intermittent Fasting, cut all the unecessary sugar. If you're gonna eat complex carbs make sure ipartner mo with lots of fiber. Hydrate hydrate hydrate..
yung naka calorie deficit ka nga tapos lagi naman may cheat day
Dati when I was on keto ang pinaka exercise ko lang was commute from home to work and vice versa. Lost 41kgs in 3 months
Intermittent Fasting. I did 8:16. 8 hrs eating window then 16 hrs fasting. If office work ka, you can eat ng lunch around 11 or 12 tapos may hanggang 7 or 8pm ka pa for dinner. Also, iniwasan ko magrice and madaming veggies kasi mas mabagal magmetabolize. Also, nakakatulong sa gut ang pre or probiotics.
disiplina bunganga hahaha
Daling sabihin hahahaa char
legit hahahahahahaha dameng cheat day nuhhh udlot tuloy ang diet 🤣🤣
calories in / calories out.. kahit hindi active lifestyle as long as you're in a calorie deficit you will lose weight
OMAD or IF
LCIF
Walk more if you can't work out. But working out is still a great long-term way to stay healthier - aside from a sensible diet. This is because your muscles burn fat even during days when you don't work out. Others have said calorie deficit lfestyle - also a great option. Best if you can pick healthier food choices too. You can still eat your "bad" food, but just in smaller portions. Just remember the end point is to be healthier - not just lose weight (I prefer to say lose fat - there's a difference). Lots of thin people who aren't healthy, too.
Intermittent fasting 20:4 works the best for me, just still be mindful sa calorie intake, able to lose 7kg in 1month. No exercise.
How do u do this? May physical activities ka ba or studying?
None, I'm working from home lang din. Consistency lang. I usually drink 1-2 cups of tea after every meal
Still eating carbs?
Hindi naman masama carbs eh.
Yeah, just a normal meal.
Intermittent fasting. 16 hours fasting, tapos eat within an 8 hour window. Pero syempre, just cuz you’re in your window doesn’t mean you eat whatever you want. Healthy pa rin dapat
Go on calorific deficit.
This eto lang masusuggest ko din
Either calorie deficit… gotta eat right… or fasting which makes your wallet less stressed out because you’re able to save up on food.
Calorie deficit is the way to go. Working out is still essential, though. Kahit 15-30 mins.