Sa mga nagtatanong kung bakit ako pumayat.....eto po ang eksaktong ginawa at ginagawa ko.......... 1. Always have breakfast. I ate my first meal an hour after waking up to activate my metabolism. 2. Eat five to six small meals in a day. I ate smaller sized meals every three hours. Sometimes the lesser amount made me hungry in three hours, which was just in time for my next meal. 3. Portion control. Main meals (breakfast, lunch and dinner) were roughly the size of my two palms (without the fingers). Snacks were one palm size and eaten in between meals and after dinner (if needed). 4. Adequate protein. The average man needs roughly 50 to 80 grams of protein daily. Teens and athletes need more. Protein controls hunger. I had some protein (animal or vegetable) in each meal. (Guide: One chicken drumstick is about 12 grams of protein; an egg is around six grams.) 5. Control carbohydrate intake. We need carbohydrates but not too much (endurance athletes benefit from large intake of carbs, but the rest of us don’t need that much). Updated fitness magazines, shows and Internet sites advise controlling carbohydrate intake to lose fat. I only ate 1/3 cup of rice or 1 piece of bread at main meals. No carbohydrate snacks. 6. Eat on time. I ate meals three hours or less apart. Experts say this regular feeding schedule speeds up your metabolism and encourages your body to burn fat. 7. Drink plenty of water. Our body is more than 80 percent water. Digestion and getting rid of waste need water. Moderate exercise 8. Moderate exercise three or more times a week. Our bodies were built to move around. For decades, experts have said you need to exercise to burn fat. I started by brisk-walking on the treadmill for 15 minutes three times a week. Start on a slow walk and increase the speed over five minutes. It has to be at a pace that challenges you more than normal walking at the mall. The guide is that you should be walking fast but still able to converse with other people in short sentences. Improvements in treadmill fitness are quite fast. The next week I worked up to 30 minutes brisk-walking on the machine. By the third week I was slow jogging. Now I’ve added a basic resistance workout with weights two to three times a week because you need toned muscle to burn fat. 9. Drink nutritional shakes. These are convenient for sticking to an eating schedule. They allow you to feed your body while controlling the intake of calories, fat, carbohydrates, etc. They also boost your vitamin and mineral allowances. They function as meals or snacks in place of solid food meals. People noticed that my daddy belly began to shrink after just a couple of weeks. In one month I was wearing my old jeans again. I lost my budding double chin and more than three inches off my waist. The body aches and pains were gone. I felt confident to go to the beach, but we went to Sagada instead! At least I know that I can trek up those slopes!
Posted on: Wed, 14 May 2014 22:54:15 +0000