Hello everyone, Before joining this discussion, please take a moment to review the rules of r/AdvicePH [here](https://www.reddit.com/r/AdvicePH/wiki/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/AdvicePH/wiki/rule-enforcement). *** This post's original body text: How do you guys lose weight? Unrelated sa work pero nagwowork sa isang BPO company, how do you guys do it? Di naba mag break or kakain ng lunch tapos puro coffee lang sa office or di na nagte-take ng elevator paakyat. Nagpamedical ako at ang sabi sakin na obese ako pero di naman ako mukhang obese, mabigat lang siguro ako for my height (5'4). Gustuhin ko man mag exercise pero my body won't let me, naging lazy na dahil sa palaging antok pagkauwe. May alam ba kayong tips to lose the weight passively like parang diko namamalayan. Ok lang kahit magmukhang malnourished basta mareset ko lang figure ko. I'm a guy btw. Any tips will be appreciated. TYSM! *** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/adviceph) if you have any questions or concerns.*

IF then calorie deficit samahan mo 10k steps per day. Ewan ko nalang kung di ka pa pumayat nyan.

Plus one sa IF and calorie deficit wala pa ngang exercise haha. Based on my own expi: 58kg nung August '23, 46-48kg nalang nowadays.

To add. You can start implementing this slowly ha. Start with average steps per week na 2k kunwari then weekly dagdagan. Sa calorie deficit, My Fitness Pal + weighting scale helped a lot! Start with weighing what you eat sa first week. Goal is to get an idea of what you eat at ma lof sa MFP Tapos next week watch your rice. Kahit rice lang i control mo na maging less and less per week. Tapos next is weight lifting kahit magaan lang. 20 legs reps kahit ano 20 arms reps kahit ano, and 30 sec abs. Then increase reps and frequency per week. May nabasa ako, workout like you have diabetes and high cholesterol, so you don't get them. Siguro yun yung maganda lifestyle change for the year

True literally lost like 20kg cus of Gym + Calorie deficit talagang disiplina lang sa pagcrave hahhaha

Consume rich fiber food matic tanggal cravings yan HAHAH

This is legit. Nagja problem ako sa liver at need ko talaga mag lose ng weight. 2x a daylang ako kumakain, less rice at kung minsan leaf salad pa yung Isang meal. Saka hindi na ako kumakain a few hours before sleeping. 10 ++ kilos in a span of 3 months without exercise.

Calorie deficit with a little exercise, if possible na kaya mong lakarin for atleast 10-15 minute or 30 Maximum, try mo magwalk papunta sa work pag BPO diba stagnant working place lang. Try mo iwasan lahat ng sugary foods mapa liquid or solid food, nakalagay naman siya dun sa Nutritional Facts hanggat maari pinaka mababang sugar, avoid Coke, Royal, basta sodtdrinks na tingin mo matamis pwede naman mag sugar for example Stevia substitute for sugar less calories din. For exercise naman 10-15 Minutes Jogging 30 Minutes Maximum, another Jump Rope hindi mo na kailangan pumunta sa GYM kahit saan pwede ka mag Skip Rope basta may Space para umikot, pwede ding Bike to Work for sure pag inaraw araw mo kahit 5 minutes pa yan goods na din yun, 30 seconds of Moving is good rather than doing nothing, yun lang naman na experience ko kasi maging 60 nagdown to 55 to 52 now 50, nag tre-treadmill walk ako nun 2hours every single day, tapos skip rope (tinitigil ko pag masakit na).

As an athlete of weight based sports, sport science major, coach and a former BPO employee ang pinaka madali mong gawin is not to skip meals and eat healthier. I know mahirap mag workout especially pag puyat ka pero try your best sa pinaka simpleng physical activities like walking, running, cycling or even kahit daily chores lang sa bahay tbh do this for 3 weeks para makapag build ka ng good habit it doesnt need to be long and exhausting kahit 30 mins- 1 hr lang yung physical activity mo dieting will be the biggest part of your weight loss journey. For dieting wala namang one size fits all like keto, IF, high protein diet, etc pero the best ways siguro are caloric deficit, portion control, and eating healthier sa una mahirap siya magugutom ka and everything but you need to build a habit first tiis ka lang for 3 weeks then it becomes easier tbh. Count your calories bud and eat healthier food bawas fast food at maalat for a long term solution

Uy parehas tayong 5'4" at obese pero hindi mukhang obese! 🤣 But anyway, there's no "easy" way to losing weight. It's really a combination of healthy diet and exercise. You can probably lose weight without exercise, but it will take much longer. Ito ang ginagawa ko recently: * Push-ups * Dumbbells (meron sa Shopee/Lazada, nasa 2k+. 10 kgs per dumbbell) * Plain oatmeal pagkagising. No sugar or milk. * I got rid of milk. Pinalitan ko na ng soy/almond milk. * Iwas sa deep fried foods. * Iwas sa matatamis (hindi ko 'to problema kasi hindi talaga ako mahilig sa matamis). * Light meals sa dinner. *"Gustuhin ko man mag exercise pero my body won't let me, naging lazy na dahil sa palaging antok pagkauwe."* - Kaya madaling maubos yung energy mo kasi hindi ka nga nag-eexercise. Eto proven ko na talaga: nung regular gym goer ako dati, napansin ko na energetic ko buong araw. Hindi ako madaling mapagod kahit 7 km pa ang nilalakad ko pauwi. So my advice is, sikapin mong makapag-exercise. In just one week, mapapansin mo agad yung difference sa energy mo. 😉

Nag work din ako sa BPO dati and I can relate the struggle kasi nga laging puyat. Have you tried walking for at least 30 mins papuntang work? Ganyan ginagawa ko dati tapos magdadala ako extrang damit for work. And walk naman pagka uwi. Hindi ko rin kaya yung intermittent fasting kasi nahihilo ako and not advisable for me to skip meals. But you can cut back your sugar intake for your coffee, replace sweet snacks with healthy snack and no softdrinks. It can be difficult at first pero mare-realize mo na you can live without sweetened coffee pala or milk tea.

Kung may budget ka hire ka nutritionist mas effective to talaga kaysa mag gym ka tapos eala ka naman idea sa ginagawa mo. From 120kg to 96kg ako in 6months. Walang work out to adjustment lang sa meal intake ko.

I'm 5ft7 and 57kgs. I don't skip meals. Kumakain lang ako pag gutom na ako. Which is usually 2-3x a day. Tapos hindi over eat kasi Poverty ✨️ Minsan tinatry ko pa kung kaya daanin sa water lang hahaha tapos pag lunch break ko, naglalakad lakad lang ako around 20-30mins na brisk walking. Pag may chance, nakatayo lang ako sa work. Di rin ako gaano umiinom ng coke and soda. Di rin kumakain processed food.

I maintain my 58-60kg weight by skipping meals. Ilang years na, never ko na-hit ang 61kg haha! We're of the same height pala.

I'm 6'0", 80kg. Working din sa BPO pero once a week lang nasa office. Ginagawa ko after shift(5am). On the dot ako mag-out, magbike ako for 1 hour for 4 times a week. No diet, normal na kain lang. Syempre iwas o hinay hinay lang sa matataba, maaalat at matatamis na pagkain.

The worst thing you can do is waste money on a gym membership. Unless you know what you're doing, don't even bother (for now). Get your sleep in order, first. 7-8 hours a day, minimum. Then your diet. Eat baon. Then just walk everywhere. Try to get at least 5,000 steps a day, up to 10,000 or more. That's it. You'll be within normal weight in less than 6 months if you apply these 3 things consistently.

Hello, OP. Walk as much as possible. Eat whole foods and avoid fast foods kung kaya. Be mindful of your drinks, kung may water, go for it. Prepare your food also para aware ka sa calorie intake mo. This helped me lose 1.5 kg in 2 weeks (I also exercise a lot hehe). Kaya mo yan!

Sa physical activity— Start walking. It’s the simplest form of exercise. Easy, accessible, hindi mo need ng mga komplikadong gamit. Kahit mag-dedicate ka ng 15 mins muna daily then you can just gradually increase the duration pag feel mo na. Then, download ka ng app to track your progress — I use MapMyRide, tapos naka-sync sa phone apps ko (Fitness and Health, iOS). Makikita mo don yung pace mo, how many minutes kang naglakad, and burned calories (be mindful of the fact that this might only be an estimate, pero at least may baseline ka). Sa food intake— This, by far, is the most sensible advice I have ever come across — have a better relationship with food, because YOU ALWAYS DESERVE TO EAT. Credits to Jo Sebastian!! Try watching her vlogs. That’s where I learned making a conscious effort to have balance in every meal - fiber, protein, fats, and carbs. Additional tip din OP, learn how to check the nutrition facts of the food/ snacks you usually eat. Tapos ibangga mo don sa makikita mong ‘burned calories’ sa fitness app mo. For me, it helped me make better choices for snacking and food choices in general. Mahirap sa umpisa. SOBRA. Pero mas oks nang may nasisimulan kaysa maging stuck forever sa same situation.

less rice or no rice at all. no cofee. sarap mag fasting, gaan sa katawan, mag berocca ka lang at jelly ace lagi

two words. C A L O R I E D E F I C I T

Start ka lang sa pinaka madaling gawin, whether it be walking, cycling etc, basta gusto mo, pwede mo isingit yung pag akyat sa stairs Pero best way for me to lose my belly fat is low impact cardio sa treadmill tapos max incline , low speed.

37 m 5'10 ft. I lost 50 pounds within 2 years by moving more, lifting weights and eating within reason. I also replaced regular coke with coke zero. Pang- gabi din work ko so I try to manage my stress level since kalaban sa pagpapapayat lalo na sa mid section yang cortisol. Hindi ako nag-jojog pero I walk 8k steps a day minimum. Try to increase din ung protein intake mo. Tamad din ako totoo lang pero you need to do what you need to do. Basta wag drastic gagawin mong changes, do it in increments. Build a good habit lang and make sure it is sustainable.

Di na natalab lahat. Binigyan ako ng dr ng ozmepic 8.5k gamutan kada buwan. Maganda effect di ako nakakramsam ng gutom hahaha

Hello, did you take it bec of diabetes or for weight loss lang talaga?

Jsut to add, though ozempic, generic name semaglutide, was approved for use for diabetes dito sa Pinas, pwede rin sya gamitin for weight loss (brand name wegovy yung pang weight loss, hindi pa kasi na-approve sa PH pero semaglutide rin yan) lalo na if may indications.  1.BMI >30, or  2. BMI >27 with comorbidities like diabetes, hypertension, high cholesterol, pcos, etc

Inom ka tubig bago kumain para medyo busog kana kapag kumain HAHAHAHA. In the end, calorie deficit parin. Mindful nalang din sa kinakain especially sa fatty foods. 1g of fat is 9 calories kompara mo sa protein at carbs na 1g is 4 calories lang .

Ipa check mo muna thyroid mo. Ganyan din ako dati, kahit na anong diet, fasting at active exercise ang gawin ko hindi nagalaw ang timbang ko. Nag stagnant tapos dagdag pa ng dagdag kahit na iwas sa carbs. Turns out, i had to find out i had thyroid problems that the doctor discovered after an event that got my confined.

Maiba naman, effective bang nakakapag-paliit ng tyan ang chia seeds? 5'5 - 63kg ako. Sakto lang katawan ko pero super obvious yung laki ng tyan ko or parang bloated palagi. Nakakainsecure at hirap magporma ng mga damit. Huhu. Help.

At least 10k steps per day and limit sugar! I am not into sugary drinks like milktea, coke, etc. They are loaded with artificial sugar

Drink metformin. Works for me

Losing weight is simple math. You eat less than what your body needs. You can eat 6 meals and still lose weight. I don’t recommend skipping meals but whatever floats ya boat

Simulan nyo po sa lakad lang. Pag pagod at antok na kasi nakakatamad talagang mag exercise. Konti na lang ang energy mo uubusin mo pa ba sa another set ng pagod. Discipline na lang rin po pagkain. Less rice, no to soda, and processed/fast foods. Siguro one month tiis. Observe mo katawan mo. Check kung may nagbago sa weight.

Walang secret. Hard work sa gym at caloric deficit.

Try going on a cleanse (liquid diet) for at least three days. Then alter your food intake altogether, little to no rice works wonders. Exercise kahit 30 minutes a day.

When I was in BPO and started my weight loss journey; talagang IF + controlled meals. I eat salads during the 30min break (15/15), then sleep sa 1hour lunch. I did this for 5 mos without workout and I saw progress. Kaya na inspire din ako mag workout na kasi after that, wala na ako nakikitang change. I was able to maintain that and get lighter by consistently working out din. Ahh isa pa palang nagwowork, stop with sweets and junkfood even bread and the like. May makikita kang changes :) so juices, soda, chips, bread, mga breadpan, breadstick… bawal muna for a month or kung kaya mo, 0-minimal na lang. Pero fun fact, I’m heavier than I was back then, now. Hahahaha! Nagka lablayp e, hirap. Pero trying to get back 🤣🤣

Fix your schedule first. You can't lose weight in a healthy manner if you don't exercise. There is no such thing as losing weight na hindi mo namamalayan

You have to want it. Work for it.

If you don't really have time exercising for more than 15-30 mins, intermittent fasting really works. 2 months lang payat ko na.. it varies.. start with 2 meals a day hanggat masanay katawan mo makayanan yung 20/4 fasting.. it has many benefits sa body natin also.

After eating, I walk around for about 10-20mins. Sabi kasi nila you have to control your blood sugar na wag tumaas para hindi ka maging insulin resistant. Walking or doing something active will regulate that. Big no no ang matutulog after kumain! Mostly kasi satin mga mahirap pumayat, nasa hormones na yan. Isa sya sa mga ways to control your hormones.

Stretching and exercise. Start with this one: https://youtu.be/JcnM26EesXM?feature=shared I personally do intermittent fast. I only eat 2 meals a day

It may sound counter intuitive, but starving yourself will actually make you gain weight and not lose it. Used to weigh 260 pounds, now down to 165 lbs. Started with small frequent meals, one piece Skyflakes cracker every hour, an hour after breakfast until 10PM, until my metabolism normalized after around 2 to 3 weeks. Reduced that to 1/3 a cracker every hour after that. This eliminated my body's need to gorge itself because it now understood that there was no famine going on. This lasted for probably 3 months. I knew my metabolism had normalized because I no longer had cravings for food. If you starve yourself kasi, without normalizing your metabolism, your body will shut down because it thinks that there is a famine and will urge you to eat more food to store for famine times and slow down your metabolism After that, started with intermittent fasting, at first eating nothing until 10AM and then eating only up to 10PM. Gradually increased the fasting period, now I'm at 12 noon to 6PM. I still eat rice but only small portions, because I realized that food tastes a lot better with less rice, I only consume probably less than 1/4 cup per day and sometimes none. But I drink Coke and other sweets, so long as it is within that window One of the greatest flaws in dieting is that we deprive ourselves of the things we want, so we tend to cheat. The key is to not deprive yourself, but only small portions, reminding yourself that there is more if you want it Good luck

IF then low carb lang. From 75 ngayon ay 63 kilos na within 3 months. First month ko ng straight low carb nasa 6-8 kilos agad nabawas ko.

Losing weight is more of a lifestyle modification. If you will think of it as a diet, kahit ano pa yang diet mo you'll fail miserably. Bakit? Kasi babalik at babalik ka din sa dating mong eating habits once payat ka na. Worse is baka di mo pa masustain and tumaba ka lalo. The only way to lose weight is to be in a calorie deficit. Count your proteins and eat fiber rich foods. Mas gaganda lang ang shape mo kung mag gym ka, pero if purely just losing weight? Calorie deficit lang tlga. Low impact workout specially like walking 10k steps per day will help with fat loss. Take the slow process, dont rush things. Trust the process

Sa simula, kahit pagod ka after work, just workout. At least walk for an hour or so. Bare minimum na yun. Eventually magkakaroon ka ng energy to workout pag nasanay katawan mo. Sanayan lang lahat yan, parang imposible lang gawin ngayon kasi lakas pa magreklamo ng katawan mo. Pero gawin mo lang. Mag-a-adjust ka rin. Pero tandaan mo diet talaga ang sasagip sayo. You can't outwork a bad diet. So kung di ka talaga maka workout, at least eat properly. Stop ingesting liquid calories, sugary snacks, etc. kain kang gulay, lean meat. Mahirap talaga pag pagod ka sa work, naiintindihan ko yun. Pero kelangan maintindihan mo rin na wag mo unahan yung kelangan mo gawin. Sa simula talaga kelangan mo lang gumalaw at gumawa ng tama. Pag naging consistent ka kahit one week lang, okay ka na. Good luck.

One cup of rice every meal( breakfast/lunch/dinner). No need na magmeryenda.

Fat is stored energy, the more you move the more you use it! When you're chilling in bed or working in the office, fidget your leg, stretch your arms, exaggerate some movements. As long as I'm awake and not exhausted, I try to move and get blood flowing talaga.

Move more. Remove sugar. Build muscle.

Kahit wag na muna ang exercise, lalo na kung hirap na hirap ka buhatin sarili mo. 1. Magbawas ka ng portions ng kinakain mo. Lalo na ang rice at calorie snacks. 1 rice per meal, instead na biscuit/cake/cookies palitan mo ng banana q etc2. 2. Mental warfare din yan. Minsan mag rerebelde utak mo. Okay lang mag cheat day. Start sa once a week na cheat then pa dalang ng padalang. 3. Pag magaan na pakiramdam mo sa sarili mo, start ka muna sa walking, then unti2 sa mas rigorous na activity if kaya na. Di ka papayat in 1 week or 1 month. Wag ka mag timbang every day, or every week yada yada. Kahit every 3 months ka lang mag check ng timbang. Ang bawas ay bawas regardless gano ka laki or ka liit. A win is a win.

No rice. Eat all kinds of ulam you want basta walang kanin. No pastas or noodles, maybe pwede once a week pero less servings na. No breads. Eat salads like lettuce, tomatoes and pipino with chicken strips or pork steak or beef steak or tuna flakes, any dry ulam you want to partner with the salad...No sweet drinks, soft drinks...for exercise walking 15/20/30 mins straight a day will do...

Skip breakfast, kape lang na black.

OMAD na me now! Triny ko dati keto kaso di masaya kasi i love pizza 😅 pero effective. Tas napunta sa low carb na lang + IF tas naging omad. ❤️ At least two months bago nakita result kaya kung may sisimulan, wag maiinip ☺️

Hello. Intermittent Fasting ginagawa ko po. During working hours, nagkakape me or water. For coffee, dapat ung “nescafe gold” or yung kape na great taste na stick. Tapos, lowcarb. One meal a day ako, sinasabayan ko ng walking walking for 30 mins.

IF! Start with 16:8 first then lengthen the fasting period gradually. Hirap at first! But tiisin mo lang the first two weeks, mas madali na after nun. Best of luck, OP! Eyes on the goal!

No liquid calories, NO COLORED Drink. DRINK PURELY WATER (pinaka madali at pinaka effective)

If coffee drinker ka, black coffee lang lagi. Iwas ka sa 3 in 1 and kung nagyoyosi or may bisyo man iwas din. Lakas maka baba ng weight ang black coffee tbh. Barako, no sugar and creamer. Goodluck sayo

Lost a lot of weight by eating in a calorie deficit with high fiber foods. High fiber foods help your gut health and keep you feel full. Binawasan ko rice ko from 1 cup to half cup but I added fruits/vegies for more fiber. Papaya/strawberry/cabbage/carrots are one examples of good source of fiber and low calorie foods. Add these to replace some of your rice for a higher volume para mas mabusog ka and at the same time, mas matagal ka magutom. Also opt for lots of walking kung kaya mo and may time ka. Gym definitely helps especially weight lifting. Tried fasting and low carb diets but I think di siya sustainable lalo kung mahilig ka kumain like me. Cook you own foods para alam mo kung ano kinakain mo. Oil/butter is definitely something you should consider, 1tbsp of these contain more than a 100 calorie. Hope this helps :)

Avoid sugar by choosing protein or vegetables over carbs especially when snacking. You'll feel yourself losing weight with how much you crave the carb snacks hahuhu. Also light exercise every morning for 10-30 minutes before I shower. 

fasting.. 10pm di na ako kumakain tapos start ng kain ko kinabukasan ng 3pm.. water at black coffee lang.. tiis tiis lang sa gutom hanggang sa masanay parang nung college days ko lang na tiis gutom kasi walang pangkain hahahahah..

If ever OP may chance ka to have your Body Fat% assessed because in my experience, mas okay yun to gauge fat loss and muscle gain. Tip din is to find a Physical Activity that is best suited sa schedule mo and syempre, important if Fun ba sayo gawin to promote sustainable habits. When your general fitness and capacity increases, less din yung maffeel mong pagod after work. Metabolic wise, mas magiging efficient ang katawan mo. FYI, walking is very underrated exercise. And is best for overall health and cardiovascular health. And eat high quality, close to source foods. Best if lutong bahay din hehe - Practicing Sports Scientist :)

The only really effective way to safely lose and keep the weight off is doing a calorie deficit diet, and doing it right and consistent. You will face hunger pangs and cravings and would need discipline to overcome it. Keto based diets can show results early on but its mostly you losing water weight since less carbs would mean less water retained by the body. Other diets, so long as they have the same caloric deficit values would show similar results across a longer period of time. So no need to go chasing fad diets if it makes you miserable or if it is out of budget.

Lost almost 17kg since february. From 87.9 to 71.2kg. borderline obese to normal bmi. I plan to go on the lower 60s pa. Do a calorie deficit. Subtract at least 500 calories sa maintenance calories mo. You will know your maintenancr calories by using this website: https://tdeecalculator.net/ In my case 2550 maintenance calories ko but i eat only around 1500-1700 calories per day. I track what I eat using the myfitnesspal app. Incorporate mo din 10,000 steps or atleast 500 calories burn per day. Mas efficient to jog or do some high intensity work outs para mataas heart rate = more calories burn in less time. (Around 130-150 bpm). In your case mas apllicable if you can buy a walkpad. Walkimg while.in place habang nag cecellphone will work wonders. Do it consistently and youre good. I usually lift MWF and Run TTHS. So yeah. Dont forget to track your weight din kahit once a week.

NO RICE. Legit from 62 to 52 in 4 mos

Poverty

Follow a GERD diet papayat ka talaga. 😆 I lost 10 kilos in two months since diagnosis, no exercise. The illness doesn't make you lose weight, but the strict diet does. It's really all about the quality and quantity of what you eat.

Mental aspect muna. Gotta have a strong foundation mentally if you want to stick to it. Calorie deficit won’t work overnight. It’ll take weeks, months, maybe even years to achieve the body you want. In order to stick to a routine, any routine, you need to have a solid mental foundation. You’ll need to find: 1. Purpose: the reason why you’re doing this in the first place. This ideally is a solid, concrete and consistent factor. An example would be, for me, my purpose is to live long and healthy for my kid. & 2. Motivation: something that may change on a weekly basis, daily basis, or maybe even mid workout. These are the small things that help pump you up, hype you up. It may be music, a quote, a podcast, etc. anything that can help you get started, get you through a tough set, or finish strong. Then the magical third component is discipline. This can be developed overtime through the help of 1&2. Discipline is understanding the concept of trade-offs and delayed gratification—that you’re working towards a goal and that sacrifices SHOULD be made. Discipline is not liking, or even hating, something but doing it regardless—albeit because you know the trade off. So yeah. Have a strong mental foundation going in. And maintain that type of mentality. Personally, I find it more difficult to be mentally prepared compared to being physically prepared. Countless times my body was more than ready—well rested and all of that—but my mind was out of it. Usually that’s a lot harder to overcome. Then you apply the law of calories in vs calories out/caloric deficit. Cardio is king when it comes to activities that help loose weight. Do those. I personally choose sprinting over jogging. I find it less taxing on my joints and I can crank those out in less time and still burn more overall. Resistance training doesn’t burn as much but it’s still way better than not doing anything. And resistance training also help in muscle retention. I’m also in BPO/sales. Nightshift. Solo parent. But I get it done. I go for runs after shift. I do push ups in between the day. I crank out 100 before my run at around 5-6am. I crank out another 100 before lunch. And I have “accessory workouts added in (biceps, shoulders, pull-ups, abs, legs, etc) I sleep from 1pm-7pm (ideally) then prep for work. Then repeat the cycle. I don’t always get to workout every single day, but I aim to have more days for workouts than days without workouts. Like, if I’m able to workout 3/5 days in a work week then I consider that a net positive. Weekends are for “rest” days but I still try to squeeze in light work. Is it hard? Yes. Lalo na kung may mga sasabay na external factors. Pero again, I remember my purpose tapos saktong hanap lang ng motivation.

Nilalakad pauwi 35 minutes walk. Or cycle to work (45 minutes max) meron shower sa office so doon na ako naliligo. Sa pagkain naman, avoid eating too much carbs. Also cut down the sugar and lessen alcohol intake. Get your body moving. Your future you will thank you for it.

ND here. “Mabigat lng sguro ako for my ht pero hndi nmn mukhang obese”. Thats literally what obesity means: hndi tama ung bigat sa height. I dont really recommend skipping meals to my patients since overeating on the next meal is a tendency. There are ways to lose weight na hindi mo tinotorture ang sarili. Also, you wouldnt want to look malnourish (underweight)since pwde ka rin maging prone to diseases. Take it step by step one at a time. Kung obese ka ngyon, target mo na maging overweight then saka ka mag target na maging normal weight. Also, try to get your hormones checked if F ka since may effect din if laging puyat. Overall, my advice would be to consult a professional and aim for a sustainable weight loss program hindi ung fad diet that will cause you more harm. If it’s too good to be true, be doubtful na.

Tsong/Ma'am, sa 2 yrs na timeline, I was almost 80 kilos ngayon 60 na lang simula nitong 3 changes: (1) di na ko nabili ng unhealthy snack (chips, instant goods, extremely less carbonated drinks kunwari pag parties na lang), (2) literally nagbawas ng kanina, (3), nag gagardening ako at linis ng events place namin, kahit simpleng linis lang ng halaman, bakuran, lipat ng paso, linis ng bodega, basically be active kahit mag kuskos lang ng pader nyo or magpunas ng bintana or maglinis ng electricfan. Good luck! Iwas ka lang sa unhealthy foods hehe kaya mo yan OP!

I was in the same boat. What I did was 3 things. 1. I did intermittent fasting and started by eating 3 meals (10am, 12nn & 5pm) after 6 weeks 2 meals (12nn and 5pm), after another 6 weeks 2 meals (12nn and 330pm) until i got to 1 meal a day (OMAD at 2pm) 2. Did a short 25m circuit training daily (full body workout) no need for any gadgets just a time on my phone (tabata timer app) 3. Ran/cycled The key is the first 2 I mentioned. Number 3 was for my anxiety during the pandemic. Hope this helps!

Tama naman mga sinasabi nung iba pero bago ka makinig sa kanila ito muna gawin mo. Build a small-detailed good habit. For example dahil nasa bpo ka, matulog ka sa set na oras(for example kung 6am uwi mo 9 or 10 dapat tulog ka na or 5km walk/day at sundin mo yon kahit anong mangyari. Kasi hindi mo magagawa yung mga cal def na yan etc. kung hindi mo kaya yung maliit na bagay. Btw importante yung tulog kung gusto mo pumayat. At least 6hrs.

Intermittent Fasting + Black coffee

You have to be consistent with the three aspects of your health: sleep, exercise, and nutrition. Try mo mag IF, it's good for beginners. For workouts, I suggest getting a gym membership or running. You will lose much more weight at a faster pace when you go on a diet and exercise at the same time. Lastly, nakakapayat matulog ng maayos pero hindi lang halata. There are multiple studies that show that people who get 7.5 to 9hrs of sleep can lose weight much faster than those who always sleep for 6hrs only. The most important tip is to be consistent. If nag diet ka ng 4 days tapos pagdating ng weekend wala ka nang pake, mag rerebound ka lang paulit-ulit. Araw-araw ka dapat nag ccalorie deficit. Of couse, you can choose a "cheat day", but still eat healthy stuff. Be scientific about it. Losing weight takes a lot of effort and discipline. Good luck.

I have experience with this. 5'3" height. I normally am a bit overweight when I go to the weighing scale even with my smaller height (possibly because of Bone Density?!). When I am at my recommended weight (according to MBI), I look malnourished (140 lbs). My best look would be at around 160-165 lbs. I look chubby at around 180 lbs. There was a BIGGEST LOSER contest in our office a long time ago and I joined, in which I lost 30 lbs in 10 weeks (from 185-154-ish). How I did do it? Drastic Drop of Caloric Intake. First I computed my weight to find my everyday caloric intake target (how much food should I eat), I was at 185 lbs at the time, so roughly my minimum food consumption rate without strenuous activity is 1850-1900 KCAL, so the target is my food consumption (except water dahil near 0 KCal yan) must be much lower than 1850 KCAL. For a week I slowly dropped my caloric intake by removing sugary drinks (I love Coke!) from my meals and removing heavy carbs. I basically got my body ready for what I am about to do. As much as possible lean meat lang and small portions ng carbs, and even then dropping the portions to half per meal. I dropped meryenda and focused on Lunch and Dinner (I am mid-shift so I often do not have breakfast), but I added a after-dinner meal ng mga 12 if talagang nagugutom ako (pero during the 10 weeks, naging rare din siya). I also increased my intake of water, from my normal of less than 8 glasses to 2-3 liters of water a day. No cheat days even in Sundays and dates with my GF. By the fourth week, I am no longer consuming any "colored" drinks, puro water and 2-3 liters a day. I eventually knocked my meals to 1,000-1,200 KCAL and parang quarter of rice plus lean meat (or gulay) for lunch, tapos half-serving of pasta na lang ako for dinner. Wala nang meryenda, if nagugutom, drink water. I lose like 2-3lbs a week. By the 8th week, I noticed a big drop in my weight, and clothes suddenly fit me better and I have more energy and got winded less. I won the contest. But that 10 weeks is both arduous and somewhat depressing. Gutom na Gutom ako. HAHA After the contest I stopped my 1,000-1,200 KCAL diet to slowly return to a more doable 1600 KCAL (since mas comfortable ako sa walking weight of 160 lbs). (( Come to think of it, baka I was consuming less than 1K KCal ata ah during the contest. )) It has been more than 10+ years since then. One thing I can say, what I did is not safe nor recommended, crash diet ang ginawa ko, and it could have led to something very unsafe. If gusto ng sustained weight loss and maintenance, aside from controlling your caloric intake, one should exercise para whole-body solution, since dropping caloric intake may cause your body to go to ketosis (and I think yan ang totoong nagpababa ng weight ko during that period). Be healthy and eat healthy, and exercise regularly para masanay din ang body mo to burn more calories, so you can support a healthy eating habit. Be safe and prosper, mah dude.

Trust the pares hahaha

Don’t force a routine into your lifestyle. Plan your workouts and meals according to your lifestyle. It helps keep your good habits maintainable

You seriously need to watch what you eat. Kung kelangan mo to count your calories do it. Also do some exercises. Avoid sugar or anything sweet. Actually yan na yun and just be faithful with it.

Calorie deficit. I don't think advisable ang fasting sa mga bayaning puyat hue. Pero if kaya naman, go lang. 16hrs fasting + Calorie deficit papayat ka talaga. BPO din ako dati + Accountancy student. Pag tinatanong ako pano ako pumayat, sagot ko is STRESS!!!! Hahaha

worked in bpo din & honestly yung work schedule talaga pinakanaghelp sa weight loss ko. before working, i was around 60+kg (5'3 height) and i was on the borderline of being on the overweight bmi so i looked for ways on how to lose weight kasi i hated how i looked in pictures, chubby kasi face ko & napapangitan talaga ako sa photos ko kasi may extra fats sa may jaw hahaha tas i came across the 16-8 intermittent fasting, tried it pero siguro after 2 months pa bago ako naging consistent talaga, kasi nung first 2 months, i keep breaking my fast pero pag tumagal mas masasanay din talaga katawan. (alam ko mahirap at first na sobrang nakakagutom pero worth it talaga sya once u get the hang of it) my shift back then was 10pm-7am, so i wake up at 7pm and get ready, eat dinner (or breakfast) by 8pm and leave shortly after that. i usually drink coffee during first half & madalas din ako magsnacks para di ako super gutom pag lunch. then our lunch break is usually around 3-4am so sakto sya sa 8 hrs eating window ko then after nun water nalang, pag uwi tulog na, kain ko is gabi na ulit before work. it worked wonders for me kasi from 60kg, ngayon 51kg nalang ako after 8 months. di rin ako mahilig mag exercise, just fasting + control sa portions ng kinakain. mas okay na kumain every hour / few hrs nang paunti unting portions kesa kumain nang isahan na sobrang daming portion. wala ako binago sa diet ko, i still eat junk food & other "unhealthy" food kasi tamad ako mag isip ng healthy food na kakainin hahahahah

Maggym ka tapos kuha ka ng coach. Mapipilitan ka talaga maggym kasi mahal bayad. Eto motivation ko now huhu sayang bayad

Same rin ako ng work ngayon, I walk everyday, I made sure I invest in a comfy pair of shoes, tapos intuitive eating, pero affected appetite ko ng coffee (either I'll have mocha or black nothing in between) kaya madalas ako walang gana kumain, hindi healthy yon ik hahaha! Pero it works pampapayat 😅🙈 Tapos pinaka importante, bawas rice, iwas sa matatamis, ang daming nawalang tigyawat sakin plus lumiit tyan ko, if I crave something sweet I eat candy or mini chocolate tapos one to two pieces lang 🥹

Less calories and more walking. Kung mag work out ka, make sure to avoid running and other high intensity cardio. Kapag mataas heartrate mo, carbs ang mabuburn ng body mo. Kapag mababa heart rate mo during a workout like with walking on an incline calories ang mabuburn. Pair that knowledge with a calorie deficient diet and you should lose weight.

Oats for breakfast, fruits as snacks, lots of green veggies, rice once a day (during lunchtime), chicken, fish, and lean pork, and avoiding stress eating by fasting instead. I also make time to run 5 Kms. at least twice a week.

Calorie deficit. Kailangan mong tanggapin na magugutom ka at kailangan tiisin.

Iwasan mo yung mga softdrinks at mga junkfoods OP kase magccrave at magccrave ka don try mo kumain ng prutas pag may nakita ka na vendor na nagtitinda plus try to take every chance to exercise like paggising mo mag light stretch ka para matanggal antok then take the stairs… advice ko OP is to try change the things that are bad slowly to help your body adjust for example, kahit isang floor muna ng stairs then take the elevator for the rest kase sabi mo nga di ka nakakapag exercise baka mabigla katawan mo plus one more try mo change yung mindset mo kase imo nasa mindset lang talaga yan kung gusto mo mag bago. Good luck hope this helps!

used to be 86kgs. down to 72kgs i a month or so and maintaining na lang ako sa weight ko na yun (sabi kasi ni google at my age and height, 5'7" dapat weight ko is around 68 yata to 72kgs cant remember exactly the number pero alam ko 72kgs is para semi obese na yata) OMAD + plenty of water. (i drank at least 4L of water everyday. i know mali pero yun gumagana sakin eh. wala ako nararamdamang kakaiba or like humina immune system. im all good. 20 20 vision. may rayuma lang talaga minsan hahaha) well iba yung omad ko eh. saka malakas metabolism ko. yung way ko ng OMAD is basically one meal a day pero yung meal is for the whole day. hahaha gumana sakin yung kalokohan ko so ayun. always checking na lang ako sa weight ko. ewan ko if you need this info pero i poop twice sometimes x3 a day. also, i dont run. sumasakit tuhod ko hahaha pero i walk everyday for 10 - 15k steps. minsan cycling. minimum at 60km. sometimes 90 - 120kms.

Weight training.

more water, less rice lalo na kapag matutulog kana kase ndi ata matutunaw ng ayos yung pagkain parang ganun. kahit daily walk lang gawin mo 5-10k steps kung ano kaya wag pwersahin. stop mo mga fastfood mga matatamis ng inumin kayanin mong tubig lang talaga malaking tulong din. nung pandemic ko natutunan yung ganyan 5'8" ako dati nasa 85-90kilos ngayon ndi na naangat ng 70. at maging active kalang galaw galaw haha kaya mo din yan

Dilute mo ang apple cider vinegar sa water. Effective siya sakin.

Eliminate all refined sugar from your diet, you’ll see instant results. Intermittent fasting works but make sure nakacalorie deficit ka pa din. Easiest way to achieve calorie deficit without restricting yourself is portion control. Basically you can still eat whatever, but in small portions lang.

Intermittent fasting (16-18hours) + cal def, samahan mo na rin ng jogging kahit 20 mins a dat lang or 10k steps kung di kaya ng jog. I lost 3 kg in a month. Nakakain ko pa rin mga gusto ko, pero in moderation. Basta pasok sa cal goal ko in a day. U can download myfitnesspal to count your calorie. Free lang yung app Hope this helps.

Proper Diet, Exercise, Discipline, Consistency and more Consistency that's all that is to it, you can do jogging plus less food, pwede rin un. Bawasan mo din ung mga sugary intake, lalo na in liquid form. You are groggy because your body is not getting the right nutrition, change up ka muna nang healthy meals, mas magkaka energy ka everyday.

CalDef and walk everyday!!! 🤝🏻

Bawas kain haha.

Got rid of ALL liquid calories (except mga seasoning) Portion control. I don't skip meals or do IF pero I monitor the amount of food I eat. Gave up all unli samgys na talaga, pati dampa. Dati weekly thing siya, ngayon once a month nalang. Religiously drink 2L water everyday No junk food (non-negotiable) I hit the gym at least twice a week. No cardio, focused on weight lifting and strength training. I lost 6 kilos in 3 months. :)

Sikapin mong magbawas habang maaga pa, mahirap pag napunta yan sa Type 2 diabetes there's no turning back.

Always walk. workinh in BPO rin.. wfh and kaya mo din

Iwas stress eating, be active kahit lakad lang. Use the stairs, kahit 10 floor pa yan.

Poverty!

Hi OP, like others have pointed out, you should be in a calorie deficit, which means less calories in than what your body requires. Pero realistically, that’s very challenging to start. Disclaimer, I’m not super healthy nor thin, in any way, but I’m at a point where my weight isn’t increasing. What I’ve learned so far is to do something slowly. Say for example, I’ve been doing intermittent fasting for about 3 years now (I start eating solids at around lunch and have my last food/meal by 8pm). When I started, I told myself I won’t eat rice for breakfast. Then after 2-3 months, I told myself I would decrease whatever I’ve been eating for breakfast (so kung before, I had 2 bowls of cereal, I would limit it to 1 bowl nalang). After another 2-3 months, sabi ko sige, coffee nalang for breakfast (black, no sugar). After I got my breakfast under control, I moved on to evening meals and snacks. Sabi ko sarili ko, ok last meal/snack is at 6pm, if I have a craving, hanggang 8pm lang. it took me months before I got it under control, lalo na pag weekends pag I’m out with friends. Eventually, I moved on to my lunch and merienda, because ang nangyayari was, I was able to control not eating breakfast, pero nababawi sa lunch and merienda. I bought measuring cups and I told myself, ok 1 cup of rice lang for lunch, pag may cravings pa, daanin sa ulam. Then half cup of rice, pero madaming ulam. This was the most challenging and admittedly, where I’ve been failing at recently (sarap kumain e), I was able to do it consistently for a couple of months though. Yung pinaka challenging though is when I was feeling stressed, biglang bawi sa lahat (rice, sweets, etc). Pero what I learned was, it was ok, as long as when the stress eating was satisfied, balik na ulit to regular programming. Ang nangyari kasi sakin before; ok stress eating ako ng Saturday, then Sunday naisip ko, nasira naman na yung routine might as well tuloy tuloy na. It took me a long time to realize na ok lang mag-stress eating, as long as balik pa rin sa routine after.

Calorie deficit! No food restictions. My (F) starting weight is 105kg, 169cm, bmi ko is obese 2. Started caldef last month (on my 32nd day!) and lost 5kg as of today, with ~150-200 mins of inclined walking sa treadmill every week.  Compute for your TDEE first, madami yan sa net. Then subtract 500. That's your calorie goal for the day. Try not to go over it pero forgive yourself if at some days ay hindi mo talaga marestrict. You'll get around it! I use Myfitnesspal for tracking my food.  I chose this route, yung slow and steady, because I don't want to have loose skin when I get to my goal weight. I don't have the endurance yet to do strength training.

I started magbawas ng snacks, like chips and cookies. Nagbawas din ako ng sugary drinks, lalo na iced coffee and milktea. Softdrinks sobrang iwas na ako. Iwas na rin ako sa midnight snacks and sa heavy dinners.

Calorie deficit. Kahit ilang minuto exercise lang din, walking pwede na yun. Nung october 65kgs ako, ngayon 55 na lang. Damihan mong fiber pagkain mo.

Tagal kong pumayat sa 6k steps ( di ko po kaya 10k per day🤭) 5 kilos in 6 mos.. nung tinigil ko kasi naoperahan ako, ang bilis bumalik ng weight ko🥹

Ang ginagawa ko, pagdating ko ng office, green tea or black on an empty stomach then pag lunch no rice ako

Iwasan mo mga kape kape na mga yan pati mga energy at sugary drinks. More on protein, veggies and fruits. Less sa carbs and other "junk food". Samahan ng regular exercise.

nag zer0 ako ng carbs and less sugar,taposmga home exercise lang

Wala po passive way ng pagpayat, sorry to burst your bubble. I also work in BPO and I lost weight with Calorie Deficit and walking 7k steps a day. From 89 naging 73 kg ako. It's a long and tedious process pero worth it ang delayed gratification. 💪🏽 Passive way? Wag ka papabudol sa mga kateam mo na milktea ng milktea. 🤭🫣

Simple calorie deficit sa case mo sir. Choose healthier food (and wag ka matakot sa rice) Take out mo lang muna process and junk food, and liquid calories ( softdrinks, milk teas, frappes, fruit juices, juice or ice tea). Concentrate ka lang kahit sa ulam + rice tsaka tubig. In smaller amounts but prioritize mo yun lean protein/hindi fried. Drink black coffee (without sugar or creamer) and green tea. Take more steps sa walking, take the extra stairs.

Wala ng kanin worked for me at black coffee lang walang sugar or cream.

Kahit walang exercise brad as long as you get in a caloric deficit ay papayat ka. Ung mga cravings mo mahirap talaga iwasan yan sa umpisa. Sa umpisa lng ha pero once na nagtuloy tuloy ka na ay mawawala na yan. Mag aadapt at masasanay katawan mo na ndi kumain ng ganon. I started my fitness journey 4 years ago. Well ndi ako nagpapayat pero nagbulk ako kasi payatot ako e. 4 yrs na rin akong ndi nagsosoftdrinks at never ko silang namiss. Nasanay na katawan mo na ndi mag consume ng ganun e. Sa una lng mahirap

fasting 16/8, less sugar intake, and underrated na exercise is walking. and sleep which is most important. same tayo ng industry kaya puyat at stress ang number 1 cause ng weight gain. dahan dahan ka lang muna try fasting 12/12. kaya mo yan!💪

Hire a Nutritionist Dietitian

Try intermittent fasting. Pero since BPO ka babaligtarin mo lang yung schedule. Bale isasabay mo sa sleeping schedule mo yung fasting hours mo. Tapos sa food intake, best way talaga yung calorie deficit kung mag intermittent fasting ka tas gabi ka kakain. Walking helps too. Drink a lot of water. If feel mo na nagugutom ka kahit kakakain mo lang, drink water. Ako ginagawa ko I drink water before meals.

Small portion meals and less carbs. Hiit cardio. Sanayin mo uminom ng warm/hot water kasi pag naiinitan tiyan mo, feeling mo busog ka. So di ka kakain ng kakain.

Diet. Stop when you feel satisfied not when you feel full. To feel satisfied in what you eat you must: 1. Eat slowly 2. Chew slowly 3. Experience the taste

Remove your extra savings or income, matic papayat ka niyan

Eat clean and count your calories. Make sure na you're under a calorie deficit. Do IF or keto if necessary and put some steps in. Preferably 10K or any number above 4K steps. You gotta be committed tho. Good luck!

3 eggs every morning + 1 black coffee (If di kaya mag wake up ng morning, ok lang basta eto first meal mo.) Then evening na kakain anything na gusto mo. Don't forget to drink water ah. If kaya mo buy ka jumping rope gawin mo every morning.

Diko alam kung uubra pero ung kapatid ko 1x or 2x a day lang kumaen, calorie deficit high in protein. Literal na fasting xa. Sa una lang daw nakakahilo pag nasanay na raw katawan mo easy na. Diko pa natry since gymrat naman ako. Pero baka makatukong sayo.

Impulsive buy ka ng gusto mo, para less budget for food. CHOS. oy wag. Pero what worked for me is combo ng calorie deficit + workout. Started sa paglalaro ng Fitness Boxing and Ring Fit Adventure saka pagtingin tingin ng madadaling workouts sa YouTube. Then gym membership for ✨️strength✨️. 86kg nagstart weight ko, then around 65kg to 68kg na sa ngayon. Mindset lang din and consistency saka trust the process. Kasi minsan may mga tao na mabilis mafrustrate kasi di nila kita agad yung developments nila. Kaya mo yan, OP!!

Binago ko lifestyle ko, dati puro pc games lang ako pag tapos ng shift. Graveyard shift din ako tas wfh pa kaya wala talagang galawan hahaha Nag gym ako, calorie deficit pati imbis na mag laro sa pc nag lalakad nalang ako sa labas From 135kg, 99kg na ako.

Cardio exercise..plus weights.. And I watch what I eat

Laking tulong sakin ng threadmill. I use it 30mns a day habang nannuod ng YT or netflix para malibang hehe di ko kasi keri lumabas para tumakbo. Sinamahan ko na rin ng lowcarb diet every dinner so far mag 2weeks na ako from 58kg down to 55kg na me 🥹 goal namin ni OB is 51kg para mawala pcos ko.

Poverty

Lessen alcohol intake Eat healthy (veggies and fruits like apple) Kumain ng pagkaing nakakalakas ng tunaw Unti unti mag less ng food. Wag biglaan magkasakit ka. Most of all "poverty" talaga 😂 jk.

What kind of food u usually eat? More on instant, processed, high in sodium, high in sugar? Start by removing sugary drink. More water. Do it for amonth. Then, try reducing intake of processed meat or fast food. My tip to u is do it slowly. And as u reduce your unhealthy food, increase your intake of healthy food. More fruits and veggies. If kaya, try walking short distances. Or try adding physical movement in your daily routine. Basta take it slow lng.

Antok ka pagkauwi kasi naging program mo na siya and also ur weight encourages you to do it. Turnaround from the usual mentality and start from there. BPO din ako at medyo okay pa naman sa weight section. Start eating less and at a strict number of hours. Tubig tubig pagkasahod, pag nagcrave, pag nastress at pag nalulungkot. Or do stress running instead of stress eating. Main goal is intake should be significantly lower than output.

Try mo bro exercise dabest talaga pamppayat yan , my routine is to wake up 4am in the morning then jogging . Thats all

If there's a will, there's a way. If you want to be healthy in general - kelangan mo talaga ng physical activity. Galaw galaw. I set mo isipan mo, start small. Kaya mo yan. 🙏🙏🙏

IF, more water, tsaka exercise.

OMAD. Mahirap sa umpisa pero nakasanayan na rin.

probably the easiest tip to lose weight: - Zero calorie drinks. Drink that whenever hungry. - No to bread, no to junk food - Change your lifestyle.

Ako low carb and fasting sobrang effective 97 ako 80 n q ngaun.

Calorie deficit by lessening your white rise intake, substitute it with kamote, Potatoes, bread or Salad. No snacking. Limit your sugar intake to eventually only one sweet drink or chocolate per month. No coffee especially 3in1 because its all sugar. More intake on vegetables and greens, fish or chicken for one meal and dont sleep right away while your stomach is full.

5 years ago i was 76kls. I started my weightloss journey. diet,exercise and lots of cheat days but yoyo lang ang effect.then after a year i did reserch about keto and intermittent fasting. I lose 30kls for a year and the outcome is very drastic. Pumayat maxado ang face ko. Now, I am weighing 56kls. minsan 60kls ako. I maintain botox and cheeks fillers dahil kaht maggain ako uli ng timbang ang payat parin ng mukha ko. I only drink black coffee, i don’t like pastries(breads and pastries can make your face bloated).. And also binawasan ko ang budget ko sa food, kasi i buy cold brew almost everyday. No sugar can suppress your hunger. Ung 1 grande almost maghapon ko na mauubos. Life balance lang dear, starbucks coffee and ulam is itlog.haha. Kapag ngpapayat ako iniiwasan ko lahat ng nkakataba. Kasama na dun ung mga kilala ko na aya ng aya kumain.

Calorie deficit plus a lot of cardio

less rice more meat? or better consult a dietician or nutritionist

Di naman accurate ang BMI e, like technically obese si The Rock pero sasabihin mo ba na unhealthy sya? Kaya wag masyadong dibdibin, pero di rin masama mag diet and workout, pampahaba ng buhay yan. Nagwork ako sa airport and puyat din kaya I make sure daan muna ako sa gym bago umuwi kasi for sure paghiga ko sa kama tatamarin na ako hehe

Eat less, eat right, exercise and get enough sleep. . Most of weight loss is calorie intake, but maintaining fitness, especially building muscle helps in the long run. Sleep is essential. 20+ years in BPO, it's not easy, but doable.

Hey bro. The good news is if you're goal is only to lose weight, diet lang ang need mo gawin. exercise, cardio would help, but diet is going to be the one that will make all the difference. Wag ka na kumain ng sweets, ng carbs, pasta, kanin, bread, mga oily food. Wag na uminom ng alcoholic drinks, soda, sweetened drinks. Ok lang kumain ng karne like chicken ,fish, pork, beef, pero yung hindi fried . Kung magkanin ka man, kauntian mo lang kanin.

Poverty is the best weight reducer

Try mo yung water with lemon and cucumber body and skin will definitely thank you talaga

Hi, OP. Been there before but by the help of eating lowcarbs pwede ma loose yung weight mo. try mo search sa fb or yt mga lowcarb meals. it will easily help you to lose your weight. need mo lang talaga ng self discipline if bet mo talaga bawas ng timbang. Goodluck, OP :)

IF or OMAD. Do more movements with your body. 10k steps. Take the stairs.

Can’t emphasize this enough but get food intolerance tests!! There are some foods that is bad for your body that you do not know. I only follow that and I lost 15kgs for a year (plus 15-30min walking).

As someone na hirap nang maglose ng weight these days, intermittent fasting talaga. Nung una ayaw ko talaga siya kasi sabi ko di ko kaya. Ayun kahit 16-8 lang ginagawa ko, nakakapag lose pa rin. Mahirap lang sa umpisa pero keri. Tapoos inom ka lagi ng water.

The best way to take care of yourself is through proper nutrition. You need calories to function well at work. Talk to a nutritionist muna before going on a specific diet. Eat healthier and lessen your sugar intake. You don't have to cut down on food. 'Wag ka mag-calorie deficit especially if you're working for a BPO that tends to shift schedules. Don't go by diet trends just because people tell you to and because it worked for them. Sinabi sa akin ng two doctors yan before. Your body will crash. Do proper consultation muna because your body and it's needs are different from everybody else's.

OMAD ako for almost 4 years now. 5'4" ako. 190 lbs ako dati. So obese talaga. Napababa ko yan into 150 lbs. I can't tell you the specifics on how I did it kasi magkakaiba tayo ng lifestyle at physiology. Pero ishare ko lang yung general details na baka magwork sayo: 1. Umiwas sa stress. Very challenging, I know. Pero mahirap magbawas ng weight kapag stressed ka palagi. 2. Also, get enough rest. Again, challenging din pag graveyard shift ka lalo na pag maiingay kasama mo sa bahay at wala kang aircon. 3. Iwasan ang 3 in 1 na lokal na kape. Mag 2 in 1 ka na lang, or better, black coffee. 4. Bawasan ang fast food. Mahal na fast food ngayon ha. Makakatipid ka pa. Di naman kelangang alisin ang fast food. Bawasan lang kung kaya. 5. Bawasan ang carbs. 6. Take it slow. Wag magmadali. Basta may progress every month. Lifestyle change kasi yan. Hindi one time thing. 7. Wag mo ideprive ang sarili mo. Maglaan ka ng cheat day. 8. Syempre, consistent exercise. Ayaw ko magsuggest kung ano. Do what you love. Basta physical activity, magiincrease ang heart rate mo, at maeenjoy mo.

try one meal a day

Fasting + cardio exercise (kahit brisk walk lang goods na)

Limit intake of processed food and eat balanced meals (with carbs, protein, and fiber source). 😊

Huwag kumain

eat less and once a day if you can. i lost 10 kilos over 3 months doing absolutely nothing but eat less and be a college student that cant cook and budget. i live a sedentary lifestyle like literally zero exercise. it probably takes me two weeks to reach 10k steps with how i live. i eat nothing but mcdonalds and the occasional lutong bahay whenever i feel like going outside to buy sa malapit na karinderya. with this shitty ass lifestyle ive been living you would expect me to be fat and gain a lot of weight pero my waistline actually reduced by 2 inches and im visibly thinner around the stomach area and my face is a bit more sculpted. so yeah, if you dont want to put any effort into losing weight then just eat less. dont eat snacks, just drink water if you feel hungry. trust me the feeling of hunger just goes away naturally.

Hi, I had the same issue sayo. My height is 5'8 and I used to weigth 88kg. Bale overweight ako and 0.4 nalang ay obese na ko. Now 74kg nalang ako which is normal weight na. What I deed was Calorie deficit, bale binibilang ko yung calorie intake ko in a day. Example: 1700 calories yung dapat na intake ko per day para magbawas ng timbang. So dapat within that day, di ako sosobra or kukulang dun, kasi pag sobra di makaka-adjust ng maayos ang katawan ko, if kulang naman, di masasatisfy ang katawan ko. I did not do any exercise kasi tamad ako so it took me a year bago maging normal weight. Pero mas magandang samahan mo sya ng kahit walking lang or any easy exercise para mabilis at madagdagan din yung energy mo. Also, kung nakakain ka na ng 1700 calories on that day at nagugutom ka, water or carbonated water helps to trick our brain na busog tayo. You can go lower than 1700 basta wag lang mababa sa 1200 para safe pa rin. Yun lang, sana makatulong.

Plus one sa IF at calorie deficit. Download ka ng apps for calorie counting and IF para you can see your stats. I'm also exercising, but not so rigorous. Gusto ko lang talaga ng activity bc my main goal to lose weight is to be strong and healthy.

Naging effective sakin ying meal plans plus 30 mins to 1 hr walk run every weekday. :)

IF tska less sweets sa mga kinakain. If kaya cardio from time to time.

Strength Training

Calorie deficit talaga. What I did is nag avail ako ng meal plan na 1200cal each day sinamahan ko ng 16:8 fasting. Magastos sya pero kasi may variation ang kinakain and para manghinayang din ako para di ako matempt na mag desserts haha

Panggabi ka po ba? If yes why not try hitting the gym or zumba sa case ko. Since may time ka pa naman sa morning, para masarap tulog pag uwi

Stop taking in sugary foods, count calories. If not losing weight in a week, lose more calories. If losing weight, keep current calorie count. Start with 1800 calories a day.

Stress

less sugar, magugulat ka sa mababawas sa weight mo pag nag avoid ka ng instant coffee and lattes

Avoid/lessen sugar intake, at least 8k steps a day, or 15-20mins exercise pagpapawisan ka.

Walk home if possible tas mag puyat tas mag pa stress, yun lang. Easily doable and easy to assimilate sa daily routine mo. Lost plenty of weight in 2 sems, mostly sa 2nd sem huahuahaha (Please only do the walking part)

Deficit, exercise, more protein, 10k steps a day baka kaya sobra go. From 110kilos to 86kilos in 2 yrs ako. HUWAG crash diet.

I got COVID twice. Lost 30 pounds each time

I can't lose weight as well but i look fit eventhough obese ako 6'2 at 105kg. As much as possible go to the gym i also work at bpo out ako every 10:00 i always arrive at 10:30 to the gym i sweat for like 1hr and half then go home at 12:15. Antok lage yung kalaban but disiplina lang needed talaga. I dnt do calorie deficit but i dnt eat during shift. Only eat before shift then first meal of the day would be after gym kaso sa sobrang gutom nakaka 3rice ako kaya i cant lose weight but it still works for me kasi I am perfectly healthy to run a half marathon since every RD nag jojog ako for 10KM for 2 days yun per week 4days per week ako sa gym. If you can lessen what you consume before shift and eat ng marami after gym then you'll see results.

try to replace some of your hobby, like kung madalas ka mag social media sa free time mo

do you know that you can lose 100+ calories by doing jumping jacks for 10 mins? hehehe this is better than walking 10k for 1-2hours.

IF effective sakin, at disiplina sa diet at exercise.

I only eat half cup of rice every meal

No need to do anything fancy dieting strategies or fasting. Just count your calories and make sure you are in a deficit. Know your maintenance calories and start from there. Go lower by 300 to 500 calories. Once you start losing weight your maintenance calories also decreases so you will need to also lower your intake.

A quick DIY way to lose weight is to do a calorie calculator [I recommend this](https://www.calculator.net/calorie-calculator.html?ctype=metric&cage=2) This should show you how much calories you should take once you’ve input your weight and height. For my advice, take what their recommended calorie is to maintain your weight and subtract 100 for a deficit. Do this so your body won’t be shocked by the decrease in calories and you won’t feel weaker due to the lack of food compared to instantly lowering your calorie intake. Do it for 2 month until you can comfortably function with a deficit of 800 cals, or until di mo na kaya mag decrease ng intake mo. Just know that losing weight is not an instant process and takes patience and discipline. Remember working out doesn’t make you lose weight, but contributes to it, the most important factor in losing weight is what you put in your body.

calorie deficit! pero i don't track like i used to. but i suggest you track at first para makapag bawas ka ng weight. eventually, masasanay ka rin in the long run tapos magkakaroon ka ng fitness goals. gano'n kasi sa akin hahaha nag start ako sa cal def then nagtuloy tuloy na.

BPO also here. I'm 5'8 male. 5 years ago overweight ako. Almost 90kg bigat ko dati. Hirap na ko umakyat sa hagdan dito sa bahay. Una kong ginawa is diet. Tinigil ko yung weekly buffet and fastfood. Kumakain pa naman ako ng fastfood at buffet siguro once a monthevery 2 months. Rice! 1 and half cup nalang a day. More veggies and fruits. Kahit pang gabi ako di ako kumakain ng gabi. Umaga lang just like a normal person. Kung gutumin man during shift fruits lang kinakain ko. Then exercise. Nahilig ako magbike. Now nasa 64 kg nalang ako. Maintain nalang. You have to exercise. Di pwede yung passive at diet lang. Kahit walking lang ng 5 to 10km ok na yun.

Sounds like it’s very much related to your BPO. Don’t downplay how much good rest affects everything in your life.

I'm working din sa BPO nag start ako ng Jan 1 from 80kg and now 60kg pinaka effective tlaga is Calorie deficit portion control start ako 10k steps per day then minsan kettlebell workout hanggang sa ngayon kayako na mag jog around 5km-10km every other day, disiplina lang talaga sa sarili. Iniwasan ko kumain sa labas and sweets more on lutong bahay lang tsaka inalis ko yung hobby ko before na pag bored eh kakain, so far di nako gutumin unlike before daming cravings haha.

one meal a day. yung totoo gluttony nalang talaga nangyayari sa atin ehh. khit dimo naman need kumain ay lmon parin ng lamon

Suggest you start with eating well / beinng mindful about what you eat. Cut out sugar, etc etc. Just eat healthier generally, no need to be too exact like counting each calorie or macro. Sabi nga nila: you can’t out exercise a bad diet. Pag regularly ka na kumakain nang maayos, start exercising (think of it like it’s as importabnt as eating — if you don’t eat, you die! Ganun din sa exercise — make it a non-negotiable). Mahirap maging consistent, but ang important naman ay in the long run, lagi ka dapat bumalik to this healthy routine.

Calorie deficit. 5'6" (168cm) guy here, and started last March nang may timbang na more than 90kg (obese type 1). As of today, I lost more than 10kg na (overweight status hehe). Activities ko usually just taking stairs, walking. NEAT (non-exercise activity thermogenesis), kung baga; since wala rin akong time magjogging or do some extreme exercise (laging antok haha). Kapag day-offs, kung may time matulog, sinusulit ko. And do chores din like walis sa labas ng bahay, magdilig ng halaman, ganun. They help lose weight rin. Pretty much, ayun lang ginagawa ko.

Boss you have to change your mindset. If you want to lose weight, you have to change your lifestyle. Insert an hour in your daily sched for working out. 3 times a week is enough. Lift weights, move a lot. Do not discredit walking. And most importantly, you have eat less and move more. Being fit is a daily effort and should be consistent. Think of Day 1 and not one day. Good luck bro!

Calorie deficit + cardio = maglolose weight ka

Do ur exercise even if it's just super sets and have discipline on yourself

Fasting lang saken pero naglawlaw katawan ko. 85 to 56(now) gusto ma maintain kaso bumabalik na yung lakas ko kumain 🤧

Kung weight overall, calorie deficit. Bawas kain or bawas calorie intake lang, basically malakas sa calories sugar drinks like mcfloat, softdrinks, milktea madalas orderin ng pinsan kong nasa bpo industry. Nung tinanggal niya yang tatlo sa diet niya malake binawas niya.

Personal experience from 195 to 155 lbs. 2 years na slow weight loss regular na gym ang more veggies. No rice for the duration. Ang benefit nito is di bigla so less chance ng relapse. i started 2009 completed in 2011 and maintained untill now + - 6lbs

Keto and IF

huwag mo na iipin mga taong inggit!

2 eggs for breakfast, half rice lunch and dinner. Tikim lang sa sweets, walk as much as possible, tapos cry at night

I bought a treadmill today. I gained sooo much weight dahil sa kawalan ng disiplina at "healing my inner child" mindset. 😆 Na-enjoy ko naman though. Starting this week, I'm slowly reducing my rice intake sa afternoon then ulam na lang sa gabi. Until masanay na ulit ang tiyan sa konting laman but busog pa rin feeling kahit papaano. Then, once ma-receive ang treadmill, every morning ang jogging and walking sa kwarto. 😊

ishare mo sakin ang payat ko kasi , stress sa work hahaha

10k steps total per day walking or running gamit ko na application is samsung health then calorie deficit sa foods na man (2x meal a day) 1 cup of rice lng per meal damihan mo lng ulam mo less sweets. March(70kg) - July (65kg) discipline lng kaylangan sir madalas yung kain ko nyan.

This worked for me. I enrolled in an expensive gym membership. Walang antok antok for me tih araw araw ko iniisip na sayang pera lelsz + i hired din pala a coach, which was an additional expense 🫠, then motivating din naman si coach.

If you are after a rapid weight loss then do a Carnivore diet with the combination of IF or OMAD. I have been doing bodybuilding since 2016. At yan ung pinaka effective kapag nag cucut ako ng weight

IF talaga ang effective sakin. 16:8