MERGED: Ways to lose weight

[gingercody123]

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what s the proper diet?

[sittingprettyincebucity]

When I was trying to lose weight I found a copy of The Biggest Loser book (sa kana bitaw'ng tv show) and it helped me. (I found it at one of those used-bookstores.) It's pretty simple. It's just math, reallly = Eat Less. Move More.

About Calories: YOU HAVE TO COUNT THEM.

Your body needs a minimum number of calories per day. This is the amount of energy in calories that your body needs to do it's everyday functions (blinking, digesting, etc) It varies from person to person depending on height, weight, and usual physical activity. (People with more active lifestyles will need more calories per day.)

How can you know just exactly how many calories you need everyday? There are formulas online. (Calorie Calculator - Daily Caloric Needs)

Ok, so you know how many calories you need everyday. NOW YOU NEED TO CREATE A DEFICIT.
Atong example let's say your calculated requirement is 2000 calories.

EAT A LITTLE LESS. The book recommended a 4-3-2-1 diet. I liked that cuz it was easy to remember.

4 servings of fruits and vegetables/day; pwede 2 each. (ex. 1 banana, 1 apple, 1 cup of broccoli, a serving of lettuce)

3 servings of protein per day (preferably from lean meat like chicken or fish. i personally ate a lot of tuna and skinless chicken breasts, and tofu also. egg whites, pud. The protein could also come from dairy sources - milk, that counts too.) Bear in mind serving SIZE - ang akong sukod kai akong palm or fist - sa size sa usas ka meat serving.

2 servings of carbs per day. (I would only eat WHOLE WHEAT BREAD and OATMEAL and WHOLE GRAIN CEREALS.) I may have tried brown rice, too, pero gahi-on siya. hehe. Kung sosyal ka, they have things like couscous at Healthy Options, but I found that kind of expensive. Couscous looks kinda like rice but it's actually made of the same stuff as pasta- semolina flour.) Again, bear in mind serving SIZE ( ex. 1 cup of brown rice = 1 serving. or 2 slices whole wheat bread serving) STAY AWAY FROM WHITE BREAD AND WHITE RICE. Why? They cause your blood glucose levels to shoot up more rapidly than whole wheat sources. As a result, your insulin levels will also rise rapidly. Insulin facilitates the transport of glucose from the blood into your body's cells. Rapid rise, rapid transport into cells = faster drop in blood glucose levels = and you will begin to feel hungry sooner. Try it gani, eat only whole wheat sources of carbs and you will discover that you feel fuller, for longer.

1- stands for condiments and fat pud- things like mayonnaise and salad dressing. (They have yummy low-fat salad dressings at Healthy Options and S&R. only like, 40-50 calories per Tbsp.)

* Don't completely skip on fat. Your body's cell membranes are made of fat, so you still need it. Just in moderate amounts and from healthier sources like fish. *

All these components - the 4321 (fruits n veggies, proteins, carbs, condiments) should equal 2000 calories or a little less, say 1750 calories. Ako, I just used rough estimates.)

Now you're probably asking,

"Well, how the hell am I supposed to know how many calories there are in everything I eat?"

Answer: There are calorie databases online where you can type in a food and it's serving size, and they will tell you how many calories there are in it. cool, no? Also, READ LABELS ON THE CRAP THAT YOU BUY. and try to stay away from crap, actually, like junk food and cookies. when grocery shopping, try to stay at the periphery of the store where all the fresh, un-processed foods are. Kadugayan maka bana-bana ka kung pila ka calories imong gi kaon with each meal.

So you've created your deficit a little bit = gi-kwaan nimo ug 250 calories from your daily requirement by eating less. You're feeding your body a little less than it needs so that it can kick into survival mode a little bit and break down fat (kana imo bil2x) which it will use for energy.

Here's where the exercise comes in.

Kwaan pa gyud na nimo. You will create an even greater deficit by exercising. You can run, bike, walk, swim, play tennis - the point is CARDIO WORKOUTS ARE ESSENTIAL. How will you know how many calories you are burning as you do cardio exercise? There are counters on the treadmills and bikes at the gym. Use them. Or you can buy one of those devices that you stick in your shoe and sync with your iPOD to count number of miles run and number of calories burned. (ambot naa ba'y ingon ana diri cebu) Kung dili ka tig treadmill or bike, there are sites that offer rough estimates of how many calories are burned during X minutes of cardio. (Example 1 hour of jogging = 500 calories burned.)

Ako, I aimed to burn at the very least 250 calories with each cardio workout.

Get it so far? 250 calories burned by eating less (your body will use 250 calories of burned fat for energy.) plus 250 calories burned by you actively exercising = total of 500 calorie deficit.

The book says that's a good number to start with- 500 calories.

About Weight Exercises.
-Do them. Aside from firming up arms and legs, butt, etc. It will help you lose weight faster. How? When you lift weights you build muscle, right? More muscle = more cells that need energy = body breaks down more fat to provide energy for these cells = faster weight loss.

-Tapulan kaayo ko mag weights sa una, but now I like them even better than cardio.


Last things:
- Increase the intensity of your workouts gradually, like over a span of weeks. (increase cardio time or intensity; increase number of reps or increase weight a little bit sa imo machine and dumbell exercises.)

-Why do you need to increase workouts? as you lose weight, your caloric requirement will change. mo decrease. So you need to create an even greater deficit by working out a little more. or eating a little less

-do not go on crash diets or 'cleansing diets' you will lose a little weight initially, but your body will break down protein (from your muscles) to create glucose for your cells (through the process of gluconeogenesis) which will lead to the very unattractive, emaciated 'i-have-cancer' look. so not hot. Aside from that, certain hormones in your body collectively referred to as 'stress hormones' will increase and make it more difficult for you to lose weight in the long run. Why? Because your body thinks it's on a deserted island with no food (it'll go into super survival mode) and will work to reserve the fat for later use. Ma himo'ng mas lisod tang-tangon ang fat.

*Important note* I think it's a common misconception that if you do a lot of sit ups (just sit-ups) mo gamay imo bil2x. This is not true. Importante gyud ang CARDIO. Why? Dili man ka ka pili kung asa kwaon ang fat na gamiton para energy. I lost 2 inches of fat off my waist and hips (and halos wa ko'y sit-ups gi buhat or crunches. daghan cardio lang.) But still do crunches cuz they tone the muscles underneath. I'm just saying they will not be enough to lose the fat around your midsection.

In a nutshell:
1. Determine how many calories you need everyday.
2. Create a deficit by dieting and exercising. (cardio + weights)
3. Gradually increase intensity of exercise over a span of weeks.
4. Count count count those calories. Simple math lang.
5. Oh, and weigh yourself regularly aron makahibaw ka sa imong progress. Weigh yourself before you start your whole regimen. you can also use a tape measure to measure the circumference of your arms, thighs, imong waist, and hips. (WEIGH YOURSELF weekly IN THE EARLY MORNING RIGHT WHEN YOU WAKE UP and before you've had anything to eat OR DRINK. always at the same time. kai mag usab-usab man na imo weight throughout the day. I make this point here because sa una, before i knew this, ma depressed jud ko na wala na usab akong weight bisag unsaon nako diet and exercise. diay to, tungod ra kai pataka lang ko weigh.)

mao ra man siguro...

Last na gyud:

About sa cardio, dili kinahanglan na 30 minutes straight of running at the same speed. pwede nimo i-vary. Search sa internet about "interval training." It's where you run at different speeds for different lengths of time. Lingaw bya siya. like 1 minute of medium jogging. 1 minute of really fast running. then 1 minute of walking lang. ana. repeat. i did this at the gym sometimes pero ma uwaw ko kay mura ko'g buang. I read that it really boosts your metabolism and helps you lose wright faster than if you always run at the same speed. Apparently mo increase ang number of mitochondria sa imong cells. (Mitochondria are the organelles that are responsible for actually creating energy through the ETC and oxidative phosphorylation.)

Good luck! I hope this helped. If you're wondering how much weight I lost it was 20 lbs in 4 months. I'm around 5'7" and I went from 142 to 122. I lost 2inches of my waist, hips and thighs, and 1inch off my upper arms. Experts say a good rate is 1-2 lbs. per week. Any faster and you put yourself at risk for cholecystitis because elevated levels of fat (from rapid breakdown of fat cells) contributes to the formation of gallstones.

if i could do it, you can too! unless you have some rare endocrinologic disorder that makes it really difficult for you to lose weight. then you'd have to go see a doctor.


Last last na gyud:

*Sa imong diet ba, try to eat your last meal of the day earlier, example around 6p.m., and then your next meal (breakfast) at around 6 AM. this forces your body to use up more fat for energy while you sleep KAI 12-HOURS ka nag fast don't snack in between---> your body uses fat to make glucose through gluconeogenesis.

**About sa calories. 3,500 calories = 1 pound of fat. So if you can burn 3500 calories per week, that's 1 pound of fat lost per week.

[cywizard]

@sittingprettyincebucity
nice one...

[sittingprettyincebucity]

@sittingprettyincebucity
nice one...

Thanks. Hinaut na makatabang kay kapuy bya'g type.

[shushigirl]

drink water instead of juice/sodas
lessen the intake of carbs like rice/ pastas

[neurain]

When I was trying to lose weight I found a copy of The Biggest Loser book (sa kana bitaw'ng tv show) and it helped me. (I found it at one of those used-bookstores.) It's pretty simple. It's just math, reallly = Eat Less. Move More.

About Calories: YOU HAVE TO COUNT THEM.

Your body needs a minimum number of calories per day. This is the amount of energy in calories that your body needs to do it's everyday functions (blinking, digesting, etc) It varies from person to person depending on height, weight, and usual physical activity. (People with more active lifestyles will need more calories per day.)

How can you know just exactly how many calories you need everyday? There are formulas online. (Calorie Calculator - Daily Caloric Needs)

Ok, so you know how many calories you need everyday. NOW YOU NEED TO CREATE A DEFICIT.
Atong example let's say your calculated requirement is 2000 calories.

EAT A LITTLE LESS. The book recommended a 4-3-2-1 diet. I liked that cuz it was easy to remember.

4 servings of fruits and vegetables/day; pwede 2 each. (ex. 1 banana, 1 apple, 1 cup of broccoli, a serving of lettuce)

3 servings of protein per day (preferably from lean meat like chicken or fish. i personally ate a lot of tuna and skinless chicken breasts, and tofu also. egg whites, pud. The protein could also come from dairy sources - milk, that counts too.) Bear in mind serving SIZE - ang akong sukod kai akong palm or fist - sa size sa usas ka meat serving.

2 servings of carbs per day. (I would only eat WHOLE WHEAT BREAD and OATMEAL and WHOLE GRAIN CEREALS.) I may have tried brown rice, too, pero gahi-on siya. hehe. Kung sosyal ka, they have things like couscous at Healthy Options, but I found that kind of expensive. Couscous looks kinda like rice but it's actually made of the same stuff as pasta- semolina flour.) Again, bear in mind serving SIZE ( ex. 1 cup of brown rice = 1 serving. or 2 slices whole wheat bread serving) STAY AWAY FROM WHITE BREAD AND WHITE RICE. Why? They cause your blood glucose levels to shoot up more rapidly than whole wheat sources. As a result, your insulin levels will also rise rapidly. Insulin facilitates the transport of glucose from the blood into your body's cells. Rapid rise, rapid transport into cells = faster drop in blood glucose levels = and you will begin to feel hungry sooner. Try it gani, eat only whole wheat sources of carbs and you will discover that you feel fuller, for longer.

1- stands for condiments and fat pud- things like mayonnaise and salad dressing. (They have yummy low-fat salad dressings at Healthy Options and S&R. only like, 40-50 calories per Tbsp.)

* Don't completely skip on fat. Your body's cell membranes are made of fat, so you still need it. Just in moderate amounts and from healthier sources like fish. *

All these components - the 4321 (fruits n veggies, proteins, carbs, condiments) should equal 2000 calories or a little less, say 1750 calories. Ako, I just used rough estimates.)

Now you're probably asking,

"Well, how the hell am I supposed to know how many calories there are in everything I eat?"

Answer: There are calorie databases online where you can type in a food and it's serving size, and they will tell you how many calories there are in it. cool, no? Also, READ LABELS ON THE CRAP THAT YOU BUY. and try to stay away from crap, actually, like junk food and cookies. when grocery shopping, try to stay at the periphery of the store where all the fresh, un-processed foods are. Kadugayan maka bana-bana ka kung pila ka calories imong gi kaon with each meal.

So you've created your deficit a little bit = gi-kwaan nimo ug 250 calories from your daily requirement by eating less. You're feeding your body a little less than it needs so that it can kick into survival mode a little bit and break down fat (kana imo bil2x) which it will use for energy.

Here's where the exercise comes in.

Kwaan pa gyud na nimo. You will create an even greater deficit by exercising. You can run, bike, walk, swim, play tennis - the point is CARDIO WORKOUTS ARE ESSENTIAL. How will you know how many calories you are burning as you do cardio exercise? There are counters on the treadmills and bikes at the gym. Use them. Or you can buy one of those devices that you stick in your shoe and sync with your iPOD to count number of miles run and number of calories burned. (ambot naa ba'y ingon ana diri cebu) Kung dili ka tig treadmill or bike, there are sites that offer rough estimates of how many calories are burned during X minutes of cardio. (Example 1 hour of jogging = 500 calories burned.)

Ako, I aimed to burn at the very least 250 calories with each cardio workout.

Get it so far? 250 calories burned by eating less (your body will use 250 calories of burned fat for energy.) plus 250 calories burned by you actively exercising = total of 500 calorie deficit.

The book says that's a good number to start with- 500 calories.

About Weight Exercises.
-Do them. Aside from firming up arms and legs, butt, etc. It will help you lose weight faster. How? When you lift weights you build muscle, right? More muscle = more cells that need energy = body breaks down more fat to provide energy for these cells = faster weight loss.

-Tapulan kaayo ko mag weights sa una, but now I like them even better than cardio.


Last things:
- Increase the intensity of your workouts gradually, like over a span of weeks. (increase cardio time or intensity; increase number of reps or increase weight a little bit sa imo machine and dumbell exercises.)

-Why do you need to increase workouts? as you lose weight, your caloric requirement will change. mo decrease. So you need to create an even greater deficit by working out a little more. or eating a little less

-do not go on crash diets or 'cleansing diets' you will lose a little weight initially, but your body will break down protein (from your muscles) to create glucose for your cells (through the process of gluconeogenesis) which will lead to the very unattractive, emaciated 'i-have-cancer' look. so not hot. Aside from that, certain hormones in your body collectively referred to as 'stress hormones' will increase and make it more difficult for you to lose weight in the long run. Why? Because your body thinks it's on a deserted island with no food (it'll go into super survival mode) and will work to reserve the fat for later use. Ma himo'ng mas lisod tang-tangon ang fat.

*Important note* I think it's a common misconception that if you do a lot of sit ups (just sit-ups) mo gamay imo bil2x. This is not true. Importante gyud ang CARDIO. Why? Dili man ka ka pili kung asa kwaon ang fat na gamiton para energy. I lost 2 inches of fat off my waist and hips (and halos wa ko'y sit-ups gi buhat or crunches. daghan cardio lang.) But still do crunches cuz they tone the muscles underneath. I'm just saying they will not be enough to lose the fat around your midsection.

In a nutshell:
1. Determine how many calories you need everyday.
2. Create a deficit by dieting and exercising. (cardio + weights)
3. Gradually increase intensity of exercise over a span of weeks.
4. Count count count those calories. Simple math lang.
5. Oh, and weigh yourself regularly aron makahibaw ka sa imong progress. Weigh yourself before you start your whole regimen. you can also use a tape measure to measure the circumference of your arms, thighs, imong waist, and hips. (WEIGH YOURSELF weekly IN THE EARLY MORNING RIGHT WHEN YOU WAKE UP and before you've had anything to eat OR DRINK. always at the same time. kai mag usab-usab man na imo weight throughout the day. I make this point here because sa una, before i knew this, ma depressed jud ko na wala na usab akong weight bisag unsaon nako diet and exercise. diay to, tungod ra kai pataka lang ko weigh.)

mao ra man siguro...

Last na gyud:

About sa cardio, dili kinahanglan na 30 minutes straight of running at the same speed. pwede nimo i-vary. Search sa internet about "interval training." It's where you run at different speeds for different lengths of time. Lingaw bya siya. like 1 minute of medium jogging. 1 minute of really fast running. then 1 minute of walking lang. ana. repeat. i did this at the gym sometimes pero ma uwaw ko kay mura ko'g buang. I read that it really boosts your metabolism and helps you lose wright faster than if you always run at the same speed. Apparently mo increase ang number of mitochondria sa imong cells. (Mitochondria are the organelles that are responsible for actually creating energy through the ETC and oxidative phosphorylation.)

Good luck! I hope this helped. If you're wondering how much weight I lost it was 20 lbs in 4 months. I'm around 5'7" and I went from 142 to 122. I lost 2inches of my waist, hips and thighs, and 1inch off my upper arms. Experts say a good rate is 1-2 lbs. per week. Any faster and you put yourself at risk for cholecystitis because elevated levels of fat (from rapid breakdown of fat cells) contributes to the formation of gallstones.

if i could do it, you can too! unless you have some rare endocrinologic disorder that makes it really difficult for you to lose weight. then you'd have to go see a doctor.


Last last na gyud:

*Sa imong diet ba, try to eat your last meal of the day earlier, example around 6p.m., and then your next meal (breakfast) at around 6 AM. this forces your body to use up more fat for energy while you sleep KAI 12-HOURS ka nag fast don't snack in between---> your body uses fat to make glucose through gluconeogenesis.

**About sa calories. 3,500 calories = 1 pound of fat. So if you can burn 3500 calories per week, that's 1 pound of fat lost per week.

thank you sa imung pag post...now i know na!!!

[sittingprettyincebucity]

@ neurain

You're very welcome! Glad I could help.=) But there's really much more to it than the information I put up. I summarized it as best I could.

[jayz_cast]

@sittingprettyincebucity
very informative, thanks for sharing.

[jackboy]

mu suggest ku nga mu eat lesser rice n mu excercise lng gyud sige. dili palabi ug chocolates kay maka pa tambok gyud na!!

[jennilexshop]

mao ni ako gamit mga sis bxn ma uyon mo

https://www.istorya.net/forums/health...tic-350-a.html