How to begin a healthy lifestyle as a beginner

[caketrail]

Have a good eating habit...
Like eat more vegetables and fruits rather than pork.
Drink plenty of water.
And take Nutritional Supplement. kasi hindi sapat yung kinakain natin  sa araw araw. Supplement with antioxidant is a great help to our health it prevent us in free radicals such as stress, poor eating habit and lifestyle, pollution...etc

[junichi406]

should this be in the nutrition thread??

[pixiedust]

baby steps. don't approach it na parang "ok, june 1 healthy lifestyle na ko" kasi parang at the back of your head, you will start today and end after maachieve mo na yung goal mo. tama yung sabi ng iba. it should be a lifestyle change talaga.

identify your unhealthy habits and slowly eliminate them and replace with better choices.

example:
problem: you always drink soft drinks and have no exercise.
fix: cut down on soft drinks until completely mo na siya maeliminate. like instead na every meal, once a day nalang. then 3 times a week until mawala.
tapos add some simple exercises in your routine. kunwari, 10 mins simple cardio when you wake up (jumpring jacks, skipping rope, etc) tapos 30 mins brisk walking at night. tapos as your endurance strengthens, dagdagan mo. challenge yourself.

find things you like. example, you like dancing. then take some lessons or just dance your a** off. if you see a dance you like try to learn it and practice. para it doesn't really feel like exercise.

in food naman, find healthier alternatives for the food you like. if you like pizza, instead na magpadeliver ka, try making your own na healthier version. use healthier ingredients. in my case, mahilig ako magluto and ngayon, i always cook my food na. as in breakfast, lunch, dinner, and snacks. tapos i find healthier versions of the food i like to eat. so i don't feel deprived kasi i like what i eat pa din and feels better pa kasi i know mas healthy siya. as a bonus, tipid pa ko kasi i don't eat out na.

basta do it little by little. kasi pag bigla, mahirap siya imaintain. subconsciously may notion na when you're thin na or you achieved your health goal na, tapos na yun. it may take longer but it lasts longer too.

[junichi406]

Start with food. Why??? its the most important thing you need in your life. Even better than the materials you have with you. It normally reflects how you take care of yourself.

Question is why do people neglect this important aspect of their life. That really is something we should look into.

Food is our life. Knowledge we gain from eating the right kind of food will treat all of our diseases. Sounds good to be true right???

What is the right kind of food? Should we really be taking "fat loosing" pills? Why have these pills or supplements scattered around us today?

How informed are you???

to be continued.......... 

[rockaby11]

should this be in the nutrition thread??

pwede nutrition is the vital way to begin a healthy lifestyle lang kasi sis

[junichi406]

pwede nutrition is the vital way to begin a healthy lifestyle lang kasi sis

[sweetubeng]

I need to maintain healthy lifestyle  din kasi before mga unhealthy foods mga kinakain ko like more on junk foods, frieds and chocolates basta lahat ng fats fave ko.   but now healthy living na I always make sure na may veggie salad after meal everyday yan fresh pineapple juice/orange juice/pomelo juice.

grilled fish/pork  but stay away sa mga fried fish/pork etc. don't drink Coke jan lumaki tummy ko lol!
french fries is a big no burgers pizza, chocolate, chips  oh my! super miss ko na sila pero tiis kung gusto maging fit and healthy

go out and walk for 30 to 45 minutes , drink lots of water, sleep early and wake up early. exercise daily at least 20 minutes ok na yan. and kailangan disiplina ha kasi kahit anong exercise ang gawin mo kung babalik balikan mo pa din yong mga nakasanayan mong pagkain e useless haha maniwala ka gawain ko yan like for 1 week ginawa ko lahat yan pero after nun na miss ko mga comfort foods ko ayun back to normal sayang ang effort. so bottomline panindigan ang goal na maging healthy ang lifestyle though medyo mahirap kung nakasanayan mo na pero unti unti masasanay ka din

 Goodluck sis

[alluka]

@pixiedust: ano mga healthy alternatives nagawa mo sa pagluto mo? may sinusundan ka ba recipes galing sa mga site?

thanks sa mga nagreply dito sa thread, gulat ako buhay pa rin ito

inayos ko nga ulit yung bike ko e dahil nasira ito nung hs ako, kaya sa hapon pag hindi na masyado mainit nagbabike ako, yun kasi yung kina-enjoyan kong activity eh, so nakatulong rin

@gabrielle andre: mahilig ka rin pala sa coffee, ako rin eh.. kaya trying to cut it down, ayoko maging katulad ni mama na naging hypertensive.  mahirap na rin.  bumalik nanaman yung habit ko sa paginom nito e, nakaka-adik kasi ang amoy

next time nga samahan ko si mama mag grocery, kasi hindi nakakabili yun ng fruits eh
gusto ko talaga i-apply ito sa family ko para mas determined na ipatuloy ang healthy lifestyle

thanks sa mga information and sa pag share ng experience niyo, laking motivation yan sa akin 

[pixiedust]

^allrecipes and sparkrecipes ako nagbbrowse for ideas. they have kasi nutritional info of their recipes.

some of the changes i made:
-i try not to use oil for cooking since non-stick naman yung pans na gamit namin. if i need to use oil, i use olive oil tapos konti lang. just enough to coat the bottom of the pan.
-i'm partial to white chicken meat and fish
-bake intsead of fry
-red and/or brown rice instead of white
-wheat pasta or bread instead of the regular ones
-i usually make stuff from scratch para alam ko what's in it. stuff like tomato sauce, sandwich spreads, salsa, cream cheese, chicken stock (i buy whole chicken breasts. tapos i debone them. then i boil the bones to make stock) ultimo bread crumbs (using toasted wheat bread).
-dinadaya ko yung proportion ng ingredients minsan. like i add more veggies para feeling mo ang dami mo na nakain pero most of it is gulay pala.
-i eat more during breakfast, moderate pag lunch, then pag dinner veggies lang. i thought i would die of boredom kung salad lang ako pag gabi, but i actually look forward to it now. what i do is i invent my own salad kaya naeexcite ako kumain. i make my own vinaigrettes and salad mixes. doesn't have to be all dahon. try mixing different greens with fruits and proteins.
-bring baon to school or work. matipid and a lot better than buying from the mcdo near our building kung madaliang lunch.

stuff like that. but i'm not very strict on myself. i love baking cupcakes (and recently daming occasions where i made cupcakes/cakes) siyempre kumakain din ako. kasi if i completely restrict myself, mapapanaginipan ko yun. haha! for me, it's eat now and move on.

i think basta aware ka kung ano yung kinakain mo eh.

[shera]

Changing your lifestyle is more of a mental battle than a physical one. So for the first few weeks you have to be really committed and really weave exercising and eating healthy into your lifestyle.

it's best to do exercises on an empty stomach because when you eat something pre-workout, your body will use that energy you just consumed. Some people take a banana, or an energy drink for that extra kick. if you're working out in the middle of the day or at night, it's best to work out when you're digested (2-3 hours post-meal).

Work out at the time that's best for you. it doesn't really make a difference, what's important is that you choose a time that you can weave into your schedule so nothing will stop you from exercising.

eating healthy doesn't have to be hard or expensive. i suggest you make a list of everything you currently eat, take a good look at it and look for healthier alternatives to what you're currently eating. simple swaps can make a big difference. Baked for fried, low fat over full cream, and so on.

[health.gal]

Changing your lifestyle is more of a mental battle than a physical one...

I super agree, and I'm having a difficult time changing my lifestyle.

[JINJIN:*]

share ko lang.

i hit my heaviest this year, i found out about it last March nuong nagpa -OB ako. I weight 76 kg!!!! Foock! And my ob told me na im already obese. So this was the turning point in my life.

So what I did, i cooked my own food, hindi nako sumasabay kumain wiht my housemate, kase we tend to pig out lalo na pag me kwentuhan sa hapag kainan over adobo or liempo. So change ko talga yan. I dont buy pork, I still eat pag available or occasional pero i stick to chicken. More fruits, laging me prutas, say banana and yogart sa breakfast then one full meal sa lunch, then soup and veg sa gabi. So ang rice ko super onti and I eat food that i want for lunch. Then nag stick ako sa salad sa gabi. So from March to July I lose 4kgs just by changing my eating habit, mejo mabagl kase 4 kgs in 4 months diba, pero no exercise to. So that time naging 72kg.

Then end of July I joined fitness first, Im on my 7th week and im down to 69kg. So in six months I lost 7kgs! yehheyy! The good part about it is that I still eat what I want to eat. Pero in small portion, less rice(as in once a day lang) and no soda. And take note I drink alcohol pa ha. Ibig ko bang sabihin, mabagal ang pag loose ko ng weight pero para sa akin mas ok siya kase alam ko na sanay na ang katawan ko sa pag kain ng konti at pagkain ng food na healthy kase once nasanay ka aayawan mu na ng kusa ang liempo or lechon.

And now that I am working out, Im sure I will be loosing more wieght kase kahapon lang I was surpised to see that I lost half a kilo in one week to think na marami akong kinaing bawal(like dount and chocolate)  but still i lost weight kahit pa one pound lang yun.

Sabi nga dito ng ibang sis, baby step. And long term goal dapat. I saw people doing the Atkins diet and detoxification, pero it wont work for me too lalo na if you are in a tight budget.

Goodluck to all of us!!!!!!!!!!!!!!

[shera]

I super agree, and I'm having a difficult time changing my lifestyle.

What worked for me is that i "forced" myself for a few days to go to the gym everyday no ifs or buts. after a while it became a habit na! it's never easy to form a new habit but once you get it it comes automatically na!

[health.gal]

^thanks for the advise. nice blog by the way.

[anachanel]

For me the going to the gym constantly is easier than the diet part because I love the endorphin rush it gives me and I like the energized mood I get right after the gym.

The trick for me is not to over-workout / over-fatigue myself, some people would work out for hours until hindi na kayang tumayo, For me, ayokong sobrang sagad because it will equate to pain and suffering in my mind making me not want to go back the next day. Take multivitamins as well specially when starting out as your body will still have to adjust to the fatigue and extra work. find one that can raise your immune system and a good source of antioxidants.

as i said, the diet part is the hardest as after workouts i get really hungry plus knowing that mcdo jollibee and kfc are just an arms reach away are super tempting! also, I'm always lulled into the 7-11s and ministops near the office. I get pineapple juice most of the time but still, extra sugar parin yun.

Goodluck!

[rae]

- ano mga exercise videos na pwede pang beginner?
I can't really say, yung mga pilates and yoga video nakakatakot gawin on our own kasi may risk of injury. Siguro pinaka-safe na yung belly dancing videos ang mga light aerobic videos.

- hindi ba dapat muna kumain bago mag exercise? or may kinakain kayo protein bar bago mag simula?
Kumakain ako ng banana, or apple, or basta fruit. Isang slice ng wheat bread. Pero kapag bikram yoga class, bawal kumain bago mag-yoga.

- tuwing kelan ba mageexercise: umaga, tanghali o gabi?
Ito, walang answer talaga. Kung kelan pinaka-swak sa body clock mo or pinaka-saan ka mas makakapag-exercise. Ang mahalaga, makapag-exercise.

- paano ba talaga ma-maintain ang pageexercise pag busy ka na?
I-incorporate mo ang 'active' activities sa pang-araw araw na buhay. Mag-park sa malayo, mag-stairs instead of escalator/elevator. Kelangan talaga mag-make ng time. In a way, hindi talaga pwedeng maging excuse ang "busy". Unless merong may sakit sa family or something in that nature.

- 2k lang ang budget namin for food, ano mga healthy meals na pwede gawin within that budget?
Basta tanggalin lahat ng processed food at mga sugar.

- kaya ba talaga mag healthy lifestyle kahit on a tight budget?
Medyo tight din ang budget ko ngayon coz I'm saving up for something. So madalas, gulay. Mura naman ang gulay. Tapos mga twice or thrice a week, meat.

[baliwsayo]

anong mga usual breakfast nyo mga sis?

[super bratinella]

For me, I started my healthy lifestyle by eating to the fullest for the first 2weeks as in anything I want to eat without any limitation with the amount of the food intake. This is in preparation of the long diet process.


http://gettingreadyforourpalawantrip.blogspot.com/2011/11/no-rice-softdrinks-and-coffee-diet.html

[feline13]

i agree with ckay. everything in moderation siguro talaga ang key plus exercise. atsaka maganda rin siguro yung meron kang tinatawag na goal setting. kasi mahirap yung bigla mong imo-modify yung lifestyle mo kasi pag ganun short-lived lang. take it one day at a time, pag medyo nagkamali - wag ma-discourage. effective sa akin yung tinatawag na 21-day rule in creating good habits. anything that you constantly do for 21 straight days becomes a habit. halimbawa, kung gusto mo na laging may fruits at vegetables sa meals mo, start including it for the next 3 weeks and surely, hahanap-hanapin mo na siya. same with exercise...pag lagi mo ginagawa it becomes second nature.

anyway, hope this helps! kaya natin to!

agree ako dito... i actually had my thought on the 21 day for the exercise habit to form here:

http://pinayfitness.blogspot.com/2011/09/it-takes-21-days-to-form-habit.html

[mooncake and leaves]

baliwsayo: oatmeal or honey nut cheerios. i have high cholesterol so kelangan ko panay fiber.

my biggest problem is discipline talaga. saka for me kasi ganito, "uy ang takaw ko today-next week na ako diet." lol, di man lang bukas eh, next week talaga. hanggang maging next month or like what happened, next year.