most effective way to lose weight part 2

[break_free]

^ Yes sis, di sagot ang brown rice as a replacement ng white rice kung ang goal mo ay mag bawas ng weight. mas bagay ang brown rice sa mga diabetic talaga. Ang difference lang talaga ng brown rice from white rice is that 1.) mas maraming fiber (in the form of bran which is hindi nawawala sa brown rice kasi unmilled siya) ang brown rice, and 2.) the way both types are processed. Nutritional value halos walang pagkakaiba (or wala nga talaga eh), carbs ay same lang sa white rice, calories nga ay mas mataas pa ang brown rice.

http://www.rebeccablood.net/domestic/rice.html

So kung ang target mo mag bawas ng weight at nasa stage ka pa na marami ka pang ibabawas na weight ay tanggalin ang rice talaga.

[annamarie88]

^hi sis break_free! Hehe mejo masama na ang tingin ko sa SB, talagang alam ko kasi na sila ni CB ang culprit sa tyan ko ngayon.. Pareho pala tayo ng height! Target ko yang 95lbs, congrats! Sasabihin nga ng mga tao na ang payat payat ko daw.. Face lang kaya, hindi pa nila nakita tummy ko hehe
Juice Jab ang itatry ko this week sis, muntik na ako mag sexy solutions, buti nakita ko sya, mas mura.. pm mo naman sakin please ang effect syo kasi ot hehe strong jab agad ako.. Thanks sis

^^madali lang ang pagtanggal sa rice or mga juice/iced tea, basta isipin lang na lakas makataba nyan hihi
Ako nako, ayaw ko na talaga eh, pero kanina napakain ako, buttered shrimps kasi ulam pero mga 5 kutsara lang naman hehe bukas no more na ulit..

Nagenjoy na din ako maglakadng malayo or magstairs, dati kasi ang tamad ko grabe, kaya rin ata lumaki mga pata ko..

Puro basa at nood lang ako ng mga exercises online, pero pag may time ko na sya gagawin.. Kaya natin to mga sis

[nica1214]

HEALTHY EATING, yan lang ang consistent na nagpabawas ng weight ko...
Dati mahilig ako sa meat, processed foods, soda, junk food, chocolates, pero lahat yan, tinanggal ko na araw araw kong pagkain. May time na kumakain padin ako nung mga bawal pero minsan nalang. Then rxercise 5-6x a week. Then my everyday caloric intake NO LESS than 1200 kcal. Masama kasi yung below 1200, starvation ang aabutin dun, at hindi FAT ang nababawas, kundi muscle, kaya ingat po kau yung mga below 1200kcal ang intake everyday.. Natry ko na kasi magyoyodiet dati eh wala rin lang, nagain ko lang din lahat doble pa.. Kaya ako ill stick to this, at di ko na kinoconsider na diet to, kindi lifestyle na

[break_free]

^ Not naman masama ang diet below 1200 cal/day. Dipende yan sa nag da-diet, kelangan marunong kung kelan mag add ng calories at dipende sa food intake kasi kahit na below or higher than 500 cals pero mataas naman sa sweets, carbs, fats and calories ng food mo, eh di bale wala rin. I can attest na hindi naman delikado or masama ang diet less than 1200 cals/day kasi ako mismo yan ang isa sa mga keys sa pag payat ko from 136 (actually umabot pa ako ng 140 lbs) to 95 lbs ngayon. Pero syempre consistent and exercise at intake ng mga food na nakaka boost ng metabolism. Kahit na mag 500 cals or 1200 cals ka pa per diet, dadating at dadating ka sa plateau stage talaga but that doen't mean na hindi effective or what.


May mga katawan and system ng body na sadyang hindi hiyang sa certain diet so kung ano what's good for you or for me, may not be suitable for other people.



annamarie88, haha sige sige sis kayang kaya mo yan basta isnabin muna natin si kumareng SB at CB. Naku si kapitbahay na Gong Cha isa rin sa mga salarin. Estimate lang ito ha, pero kasi based sa research ko kay pareng Google usually tumataginting na 700 calories and isang grande size na milk tea. Wahhhh ((( Yan din sabi sa myfitnesspal.


Sa Juju Cleanse sis last year ko pa natry pinaka una ko na try syempre failed kasi nataon na holidays noon kaya napapakurot ako ng chocolates at kaunting fruits. hehe! I would suggest sis na itry mo muna yung 1-day Jab and then pag kering keri mo, gora na sa 3-day Jab - ito ay para hindi lang sayang ang pera natin ha.

O kaya, itry mo muna mag buko juice and see if kaya moo mag liquid diet ganun. Pag ready ka na, a few days before ka mag start - eat ka na ng fruits and more gulay lang para ma prep yung system. Fruits, iwasan ang mangoes kasi mataas sa sugar so konti konti lang.

Kung magustuhan mo ang Juicing sis yung tingin mo babalik at babalik ka sa veggie juice liquid detox diet, maganda pag ipunan yung juicing machine tas kopyahin mo nalang recipe ng mga juice sa Juju Cleanse at Juice Jab. hehe

[nica1214]

 what is the lowest, yet still safe, calorie level I can drop to when I'm trying to lose weight?

"Women should not consume less than 1,200 calories a day," Brownell cautions. In fact, a diet below 1,000 calories a day (called a very low-calorie diet or VLCD) increases your risk for gallstones and heart problems and should be followed only by obese people under a doctor's supervision. While you can drop to 1,200 calories per day and survive, doing so is not a smart idea. Going for a bare-minimum caloric intake may yield quick results, but it also can leave you listless and unable to exercise (key to keeping the pounds off), and may lead to muscle loss and a slowing of your metabolism. Even if you're careful about what you eat, a daily intake of 1,200 calories can shortchange you on important nutrients such as calcium and folate.- www.shape.com

Peace wag nyo nalang akong pansinin. Basta kung ano yung nagwowork sa inyo, continue nyo lang 
Good luck satin kaya natin to!!

[prettybarbie]

^ true yan, i lost 30 pounds before and after several months natanggalan naman ako ng gallbladder. Effect daw yon ng rapid weightloss. Parang halos 500-700 calories lang kinakain ko non....

Anyway im into dukan diet naman ngayon. Mejo hinayhinay lang ako sa diet ngayon, sinasabayan ko ng walking everyday.

[break_free]

^ Maganda talaga yung diet + exercise. Nag order ka rin ba ng food for your dukan diet or ikaw mismo nalang nag prep? Natanong ko lang kasi nauuso ngayon mga diet delivery. hehe

[prettybarbie]

Ako lang ang nagpe-prepare ng food ko, kasi we're based in Hong kong walang delivery dito ng mga diet foods. Madali lang naman ang dukan diet kasi limited lang pede mo kainin. You can eat as many vegetables as you want, fish, chicken and beef. No calorie counting pero strictly no carbs, oil and sugar. During breakfast nag scramble eggs lang ako with mushroom, then green tea. Niluluto ko sya sa non stick pan para no need na ng oil. Sa lunch naman, nag steam lang ako ng vegtables either broccoli, spinach or kale plus salmon steak. Lahat boiled or steamed. During dinner naman halos same din ng lunch but instead of fish, chicken naman. Dinadamihan ko ng kain ng veggie kaya hindi ako nagugutom. In 2-3 days kontrolado na ang cravings ko. In the first week i can easily lose 7-10 pounds. Then nagiging 4-5 lbs a week na lang. Once a week may cheat day ako. Kinakain ko lahat ng gusto ko.

[sarsingkit]

I would have to agree sa lowest calorie intake of 1200. but it is still your choice to go below pero i never encountered any nutritionist or any article regarding health fitness that advises that it is safe to go below 1200. plus, safe weight loss din kasi is around 1-2 pounds per week lang.

[purpleish]

mga sis ngayon ko lang napansin nag palit na pala ng packaging ang Lipton Green Tea.. naging Lipton Clean & Green nga ba??

sis candid_girl ...ganyan den ako nun sis... siguro pang 3rd attempt kuna ito pag diet, i know how it feels lalo na pag na sstress lalo na papakain, pero walang ibang way kundi labanan yun, dapat talaga meron focus sa ating goal... na realize ko lang is dapat hindi pa den mawawala ang exercise saten kahit nag lolose na tyo ng weight.. hindi porket pumayat na eh kain na kain, basta meron pa den control sa food lalo na kung alam naten na tabain tayo.. dun yung sinasabi nila na pag nag stop lolobo... natural kasi kung mag stop at walang exercise at kain ulit ng kain wala den yung pinaghirapan, babalik lang sa dati

I cook & prepare my own food... Calorie Aning ako sis haha nasa sayo na sis kung gaano kadame ang kakainin mo (u can check myfitnesspal.com para mag ka idea ka kung ilan calories na yung nakakain mo)

- Pasta (sahog walang meat...more on mushroom, bell pepper atbp.)
- Fruits (papaya, pineapple & grapes)
- Crackers (Skyflakes Fit, Jacobs.. soon yung Meiji Plain)
- Vegetables (broccoli... usually cook ko with Oyster Sauce)
- Sweet Potato
- Large Sweet Corn
- Tortilla Wrap (gisa na mushroom, bell pepper, tomato & herbs etc)
- Oatmeal
- Omelette / Cereals
- If I want to eat meat: turkey burger, turkey sausage from Jenny-O
- Fish / Chicken
- Bread (yung Sugar Free kasi 2pcs nun 130 calories lang)

* Nuts & Popcorn (snack)
* Lipton Green Tea (morning & dinner)
* Biofit Tea (i take this pag alam ko medyo naparami ako ng kain)
* I use cooking spray
* Technique ko pag feeling ko nagugutom ako water lang ng water...


sis hun_nie08 ..thanks sis super worth it ang determination hehe... isa pa galing mag pa motivate ng thread na ito.. seryosohan na talaga tyaka support ng family...

sis sweetylicious143 ...nasanay na den siguro sis... i dont eat breakfast.. usually mga 2pm na ako eat.. heavy meal na yun, tapos kain ulit by 5:30pm ng oatmeal ...or minsan start ako eat ng 11am every 2hrs may snack or fruit..by 2pm eat lunch...4pm eat snack then 5:30 eat oatmeal... tapos after 6 na wala ng food tapos green tea bago mtulog... yes sis every Saturday is my Cheat Day ang hirap lalo na kasi family day namen yun, mgagalit si hubby pag di ako sumabay sa kanila.. binabawi kuna lang sa exercise the following days...

sis break_free ..thanks den sis lalo na sa mga suggestions mo saken... sobra, nakakainis nung bandang April taka ako bakit parang pako na ako, katakot .. buti na lang talaga ngayon 118lbs na ako.. sarap ng feeling nakakapag jogging na den ako sis na hindi hingal dati hirap na hirap ako.. sarap pag feeling mo ang gaan na sa pakiramdam... pag nasusuot kuna yung mga dating mga damit ko na kinatatakutan ko dahil ramdam ko na hapit sa tiyan ko, ngayon pag sinusuot kuna sarap hehe

[sugardrop]

I lost a few pounds when I stopped drinking soda and snacking on chips regularly. It just happened when I was on bed rest for a couple of weeks and since wala ako chips and soda intake, napansin ko na yung clothes ko lumuwag. When I dropped by the office, a lot of people noticed the weight loss though not drastic naman. I still drink some and munch on some but very limited yung intake so as to not deprive myself.

[angeleigh]

Mukhang bumagal nanaman ang metabolism ko. Hay. No rice diet ako for the past 3months na ata.
I just eat salad (lettuce, apple and/or orange and/or pear) for lunch. Breakfast and dinner skyflakes lang.
Pero naggagain parin ako. Urgh. Kaya balik jogging nanaman ako. Hay. Nakakadepress tuloy.

[annamarie88]

Sis break_free tama ka jan, idagdag mo pa si Happy lemon. FO na talaga kami. Haha

Sanay ata ako sa juice diet sis, kasi minsan ndi na talaga ako kumakain, kaya ko na apple lang or isang skyflakes minsan eh hehe
1st day ko ngayon sa juice jab, nag strong jab ako. Para makastart ng bongga sa juice cleanse hehe good luck sa akin

Yup plano ko din bumili ng magandang juicer

Magstart na din ako magtrain for plyo haha todo na karir to kasi nung may 18 101lbs ako. Pagcheck ko kahapon 99lbs na lang eh nagbday pa ako in between.. Rice, shake, ice cream etc.. Ayooos. Kaya ang saya ko hehe

Gusto ko yung plyo kasi hard training talaga, yun ata ang need ko hehe

[guilleanne]

ako i never miss breakfast, we should never skip breakfast kasi once nag starvation mode ang katawan natin babagal ang metabolism natin. kaya nga yung mga diet na mega starve ka ang laki ng rebound pag tumigil ka.


ako as soon as i wake up i drink one tall glass of cold water, i have read somewhere na better ang cold water since the body will need to heat up the water, used energy equals to burned calories. tapos cook na ako agad ng breakfast para kain na agad to start up the oven aka my metabolism. within an hour naka breakfast na ko nun. i dont skip meals i dont let myself starve, small frequent meals, i count calories, my intake is 1200 to 1500 calories a day since i still need to shed 5 more lbs.


i eat anything wala akong iniiwasan, basta portion control lang and being strict to my daily calorie limit, if merong mango bravo sa table i eat 3 spoons which is more or less 300 calories, if i would eat half a slice, additional 30 minutes of cardio. hahaha.


i zumba everyday at home, 1 hour, if kulang sa time yung zumba rush na 20 minutes lang.

[alexcar]

Sisses, It's true that eating below 1,200 cals is dangerous. No nutritionist or even doctors will prescribe you diets less than 1,200 (except for some medical problems of course) Yung 1,200 is like the "MOST" mababa calorie you can take for your body na (For girls). You can easily know naman how much calories you need to be able to lose weight, maintain weight, or gain weight. You can just google it.

Pero if you're tamad, i'll share you one of our lessons from our nutrition class (From med school)

Formula for Desirable Body Weight (DBW) for Filipinos
DBW (Kg) = (Ht. in cm - 100) - 10%
Ex: (Conversion Part)
5 ft and 5 inches tall
5 ft x 12 = 60 + 5 = 65inches (Multiply yung ft. by 12 then add the remaining inches
65inches X 2.54 (conversion of inches to cm
=165.1 cm


DBW
(165.1-100) - 10%
65.1 - 10% or 65.1 - 6.51
DBW= 58.59 kg or 59 kg

Computation for determining the distribution of carbohydrates, proteins, and fats

1. Multiply the DBW by the activity

Bedrest= 25 cal
Sedentary= 30 cal
Light= 35 cal
Moderate= 40 cal
Heavy= 45 cal

Example:
59 kg (DBW) X 30 Cal (Activity)
=1,770 Cal per day
> Eating less than your caloric intake will make you lose weight, while Eating more than will make you gain weight

Distribution of Carbs, Proteins, Fats
> For normal diet, allot 50% for Carbs, 20% for proteins, and 30% for fats (Normal diets means that you dont have any disease condition like diabetes, etc)

Carbs: 1,770 x 0.50 = 885 cal /4 = 221.5 gm
Protein: 1, 770 x 0.20 = 354 cal /4 = 88.5 gm
Fats: 1, 770 x 0.30 = 531 cal /9 = 59 gm

Multiply your cal per day by the standard allotment (0.50, 0.20, 0.30 respectively) then divide it by the standard value (4, 4, 9 respectively)

So in the end
Diet Rx: 1,770 calories Carbohydrates: 221 gm Proteins: 89 gm Fats: 59 gm

If you have any questions about nutrition or if you want me to compute something like this for you, you can just PM me. Dont worry, it's free!

Hope this info will be helpful to all of you. 

[nica1214]

^thanks for sharing!!! very helpful! I computed mine, and and dbw ko is 51kg.
8 kilos pa!! Haha.

Anung advice mo pag nagplateau ang weight?

[angeleigh]

^^whew, ang laki pa ng ibabawas ko! lol! so help me God!

[alexcar]

^thanks for sharing!!! very helpful! I computed mine, and and dbw ko is 51kg.
8 kilos pa!! Haha.

Anung advice mo pag nagplateau ang weight?

Sis, I highly recommend exercises that builds more muscles. because more muscles=faster metabolism
Then yung sa caloric diet, pwedeng bawasan ng konting calories like 100-200 calories. Basta not less than 1,200
Then carbohydrates are not bad, as long as they're not the simple carbs. Always opt for complex carbs like yung whole grains, lean meats, etc.
Check narin yung habits, kung parating umiinom ng sodas or eating chips dapat i cut or bawasan

[hazelbrown_7]

Diet and Exercise lang po sa akin... Lahat kinakain ko pa rin pero less na... Sinubukan ko no rice before, as in diet to the max, pero grabe ang rebound na nangyari dahil dobleng weight ang bumalik sa akin... So nagresearch ako, hindi naman pala kailangan pahirapan ko ang sarili ko na ang daming bawal.

[bb.arki06]

ako after board exam, nag-gain talaga ng weight. from usual 48 kg, nag-53kg!!! hehe.

then a month ago, nag-cut down ako sa rice. pakonti-konti. i'm 50kg na. oh yeah. ;p maliit kase ako eh, 5'0" lang, ang laki pa ng butt. feeling ko pag nataba ako sa braso at pwet napunta ang bigat! HAHA.

ngayon maintain lang sa half rice lang sa agahan. then no rice all day. pero kain ng ulam. at bread. wala pang exercise. pero todo lakad rin pag papasok at pauwi kaya keri. =)