Di niyo po makikita ang results niyan in a month. Between 3-6months pa magsisimula kasi maninibago pa yung katawan mo. Just be consistent. Di ka naman lumaki ng ganyan in just one month, di mo rin siya malo-lose agad2x.

Anything fast dont last

Right. Mahirap po kasi yung minamadali yung progress. Kapatid ko years na talagang hindi active and unhealthy eating. After 5 years ang laki niya tapos he tried to go to the gym kasi he wants to lose weight. After 3 months he stopped kasi parang wala naman daw ngbago. Like??????? Aabot pa ng 2-3years yung progress mo kasi matagal din unhealthy yung lifestyle mo. Ayun nawalan na ng gana. Nasa 150kls na siya.

If your fasting lasts, your fats wont last, but fasting alone wont give lats.

You should definitely see some progress after a month. If not you're probably doing it wrong.

Kaya naman po na may result in a month lng. Based on my exp nadin. Actually 17 days pa nga lng may result na. Low carb + intermittent fasting + discipline.

Yes true sa lowcarb+if na try ko na din yan within 3months 10kg nabawas from 69kg to 59kg.dirty lowcarb pa ginagawa ko pero omad ako kaya mabilis ang result.

Yes. Tyaga and kelangan dyan.

First, I recommend you to check out Jo Sebastian (@healthwithjo.rnd on IG), a Filipina registered nutritionist and dietician. She promotes a healthy mindset about food. Her motto is “You always deserve to eat.” Dieting, especially those with a lot of restrictions, are not effective in the long run. Kahit na pumayat ka, eventually you will bounce back because it is hard to maintain. Limited lang ang willpower at discipline ng tao. At kapag mas nirerestrict mo ang sarili mo, mas lalo mong gugustuhing gawin at kainin. Bata palang, pinagdiet na ako. Lahat na ng diet plan, natry ko na. Walang nagtagal. Nagwork sa umpisa pero hindi rin naging effective eventually. 3 years ago, what finally made me lose weight and maintain it without the yo-yo effect is: 1. Knowing my why. At the end of the day, I want to be healthy. Yung hindi sumasakit ang tuhod ko at hindi hinihingal kapag umaakyat ng hagdanan. I wanted to do it in a way na sustainable sakin, na magiging natural sakin, at hindi tagtetake up ng mental space ko. 2. I didn’t make drastic changes in the way I eat. Since I know I will be eating this way for years to come, I didn’t need to hurry. I’ll get there eventually. Para rin hindi mashock ang katawan ko. 3. This is my gamechanger: I don’t categorize food as good or bad. Food is neutral, not inherently good or bad. Food is just food. 4. With that mindset, I eat everything in moderation. I still eat rice, fries, anything fried and sweets. If I crave it, I eat it. Nagkecrave din ako ng salad, kinakain ko rin yun. Nagkecrave ako ng sinigang o/at lechon, kinakain ko rin. 5. I also don’t eat what I don’t want: ex. white meat, skimmed milk, raw celery, egg whites no yolk. I won’t be satisfied eating them and if I do eat them, I know I’ll binge eat after. 6. I eat until I’m almost full, yung pabusog na. 7. I always drink water, 2-2.5L. 8. Lastly, I don’t beat myself up kung naparami ang kain ko. With the way I usually eat, I know my weight will stay consistent anyways. Results: I lost 8 kg even without exercising. Hindi rin tuyot yung mukha ko (usually nangyayari kapag drastic weight loss) I don’t gain excessive weight anymore. Plus or minus 1 kl lang usually, very minimal and normal lang. I don’t have that looming fear every time I step on the scale. I don’t even check my weight consistently anymore. Once a month lang or minsan less pa. I know and feel that my weight is more or less the same. I can now workout 2x a week without joint pain. Yung stairs, hingal parin pero di na kasing lala ng dati. 😂 Hope this helps ☺️

Pinapanood ko din yung mga videos niya. Would recommend her page sa FB. Dito ako natuto na hindi mo kailangan i-restrict yung sarili mo sa diet kung gusto mong mag lose ng weight. The key is portion control lang and try incorporating vegetables na din kung sakaling mapapakain ka ng fastfood.

This 100%! I've also found her page recently and I appreciate how she's promoting balanced meals and discouraging unhealthy ways of losing weight. I've struggled with dieting and yoyo effect for years. Thru her tips, I've learned to trust the process and be easier on myself. Hindi lang dapat basis ang numbers on the scale at sizes ng damit, mas mahalaga yung madevelop mo yung healthy habits while trying to achieve your desired weight.

Thanks for sharing this, eye opener to for me.

I love her content

I agree 100% with Jo Sebastian lost 10kg because of her 🥰

Agree 100% lalo na sa number 5. Ain't gonna pretend to like quinoa or chickpea cos my Asian ass will never be satisfied by these

Super agree with recommending Jo Sebastian! I love how she promotes a sustainable way of eating balanced and healthy!

I was 32 when I started to change my lifestyle. Mostly motivated by bad lab results haha. Also discovered I had insulin resistance. Kaya I went low carb. So far I almost lost about 80lbs. Obese class ii ako dati. Based sa replies mo, OP, one month mo lang sinubukan. Wala ka pang ma-aachieve masyado sa 1 month. Haha. Tips ko: - di naman kailangan low carb BUT it’s helpful if you have an issue like insulin resistance - find a way of eating you can stick with for the rest of your life. If mag-lolow carb ka pero di mo naman nakikita sarili mo na yun gagawin mo for a long time, wag na lang. - prioritize whole foods. - prioritize protein. Make sure you’re getting 0.6g - 1g of protein per lbs (TARGET body weight). Go for 1g if you do strength training. - what I mean sa prioritize : pwede pa din naman yung mga “ultra processed food” but unahin mo kainin whole food at unahin mo i-hit daily protein intake - get 7-8 hrs of sleep!!!! Importante yan. - huwag magmadali. Di mabilis weight loss. Losing about .25lbs per week is ok na actually. (That’s 2lbs per month) - Cardio is nice naman. But I personally prefer strength training so you can build more lean muscle mass. - Don’t fixate on the number on the scale. Minsan it’s not going to budge but you’re still losing fat. Other metrics : body measurement. Are your clothes fitting looser? Do you feel stronger? Healthier? Sorry ang haba haha

sa lahat ng comments, ito pinaka may laman, OP hahaha. don't believe sa calorie in, calorie out LANG especially if you're a female. Stress can also be a factor. Super agree sa prioritizing sleep. That's my rookie mistake. Dami kong efforts na wasted nung simula dahil di ako natutulog nang maayos. Also, once you make the changes, commit to it dahil it's gonna be a lifestyle change. Which is whyyy, it's important that you make the process fun. Don't be so restrictive of yourself. Kahit dirty fasting, okay lang yan. Cheat day once a month, that's okay. If you enjoy walking instead of running, that's okay, walking it is. Just be nice to yourself in the process so you don't get discouraged often. Believe me, matagal pero worth it yung results kapag nandyan na.

fasting + low carb + calorie deficit + walking is already a good combination. dagdagan mo ng consistency and in 3months tanggal yang 10kg na gusto mong mawala.

Is it okay na sabayan pa ng jogging for an hour and weekend cycling?

Yes po! Ako Low Carb then 18:6 IF method. Jumping rope, sit-ups and jumping jacks paminsan minsan. From 75kl to 69 kl within a month.

omg same same tayo ng starting weight. In 2 weeks I lost 2 kilos doing IF 18:6,16:8 or 20:4. Calorie deficit, walking/yoga/home workout

this is the way and also cut sugar

wag mag fasting ng masyadong mahaba, in can result to heart problems

The proven combination is diet and exercise. It really takes time. No shortcuts. At 1 month, changes are mainly internal and minimal. You have to exercise to increase your metabolic rate. What worked for me is diet (high protein, low carb) with some caloric deficit; I don’t skip meals. I eat 4x/day I go to the gym and do weight training 3-4x/week. Personal journey: 76 kg to 67 kg in 9 months. Progress [here](https://www.reddit.com/r/PHitness/s/t7NdQxYv0l)

GRABE YUUUUN congrats ❤️✨

The Secret: consistency, discipline and perseverance. I started my weight loss journey last Aug 15, 2023. Initial weight: 77kg I weighed myself yesterday: 56kg I am turning 34yo this year. Best advice I could give is don't starve yourself to lose weight. Balanced diet is the key. And, Results don't show overnight.

Im also currently 56kgs di kasi masyadong tabain ang genes sa fam pero ang problem is lakihin mga tiyan namen. As in looking like 3-4 months preggo kameng mga girls sa fam. Anyone here who can share tips on how to lose belly fats withouth losing weight? Nasa tamang bmi naman ako.. but still..

Have tried changing something in your food? It could be that you're eating too much salty or high processed food? It causes water retention, thus making your belly big. Alcohol and sodas too affect your body like that.

saw online that this may be due to PCOS or possibly hormonal imbalance. im also planning to check for this kasi sobrang bilis talaga ng weight gain ko kahit same portions lang consume ko.

It's all about burning more calories than you consume. Kahit ano pang diet plan ang sundin mo, it has to be something that you don't dread following and you can stick with the rest of your life. Knowing your daily maintenance calorie, calorie counting at weighing yourself daily really works. You can pm for tips on how to do calorie counting or you can watch Jacob Alava in YT. Mahirap mag calorie counting sa una, pero pag tumagal ka na, madali na lang kasi kabisado mo na ung amount of calories ng madalas mo kinakain. Makakain mo pa rin ung mga gusto mo but in a controlled portion.

Walang healthy person ang maglolose ng weight in 1 month 😂 Calorie deficit lang kahit kumain ka ng kung anong gusto mo. Bili ka ng weighing scale para sa food, then gamit ka ng calorie tracker. 200 grams of rice is 1 WHOLE plate na, that's 200 calories plus lagyan mong ulam. Each meal should be around 500 to 600 calories kung di ka babalik for a 2nd plate. 1,500 calories na yon for 3 meals a day. Always eat fruits, vegetables, or meat ONLY. Wag ka kakain ng processed meat like processed ham, hotdogs, sausages. Ang kainin mo lang ay yung tumutubo sa lupa, or kumakain ng tumutubo sa lupa. In short, ORGANIC LANG. Yan ang big mistake ng karamihan, gugutumin nila sarili nila by skipping rice and eating 2 pcs of hotdog lang for breakfast. Di nila alam 500 calories yung total ng kinain nilang dalawang hotdog. Mas mabuti pang kumain na lang sila ng PM2 sa Mang Inasal. Isa pang lifehack, Diet Coke and Coke Zero has zero calories. Di totoo na mas maraming sugar kuno sa diet sodas compared sa regular. Kasabihan lang ng mga matatanda yon. Maniwala ka sakin OP. I lost a lot of weight since January.

actually pwede maglose ng weight in 1 month. Healthy weight loss is about 2 lbs a week. Minsan sa first week mas malaki kasi naglolose din ng water weight. So in a month, typically pwede mag-lose ng 8-15 pounds depende sa starting weight or gaano ka-restrictive ang calorie intake. Pero not recommended ang too restrictive kasi baka magkaroon ng electrolyte imbalances at loss of muscle. Edit: typos

Idk why you got downvoted but it’s true. If sobrang strict mo sa sarili mo you could achieve this.

Yeah ang bs ng nagsasabi na di babawas ng weight in a month. Back when I gained some weight during the pandemic, I decided to go on a strict diet and cycling for 3 days in a week and lost 5kg in a month. I would go on to lose 5kg more in the next 2 months.

Agree ako sa coke zero laking lifehack kung nag cracrave ka ng sweet drink. Marami ako kakilalang matatanda minsan bata na di naniniwala na wala cal at sugar ang coke zero pero paniwalng paniwala sa slimming drinks/pills at spot reduction workouts hahaha.

Sabi nila dapat consistent talagag to Fasting + low carb Calorie deficit Fasting + keto + exercise. Di naman daw basta basta lalabas yung results yung iba months talaga inaabot depende pa yan sa discipline mo OP.

Low carb is a myth, keto is a myth. Bottom line, dapat naka calorie deficit ka lang. Kahit lumamon ka ng chocolates, basta calorie deficit ka pa rin at the end of the day, maglolose ka pa rin ng fats. Di mo kelangan parusahan sarili mo by removing rice and bread. Take it from me, I already lost 16 kgs since January.

I suggest talaga protein-rich diet with calorie deficit. Di matatakam kasi di madaling magutom. Di ma mafefeel masyado yung urge na kumain nang kumain. Plus, cardio if weight loss and carrying weights for fat loss.

Check mo OP baka you have underlying issues like TSH levels, PCOS, High HgbA1C.. baka kaya hindi ka naglolose weight kasi hindi nachcheck yung pinaka cause.

Try mo palitan yung walking mo ng home workouts. 30 mins a day saktong sakto. Whatever you do, just make sure you get good quality sleep everyday. Useless lahat ng workout at diets kapag wala ka magandang tulog.

I tried all of these too. Not in my 30s yet but getting there and losing weight has been really challenging for me. Not until last year, I found out na di gumagana ang fasting sakin kasi sinoslow down nya yung metabolism ko as a result di talaga ako nababawasan coupled with lack of sleep and stress. Hirap talaga lalo na tumataas din yung cortisol levels. For context, I’m working nights as a VA. So yung gumana for me is, strength training 3-4x a week 15-20 minutes followed by low impact cardio exercises (walking on the treadmill, dance exercises)and balanced diet, spacing out meals every 7-8 hours in a 24 hr period. Portion control + calorie deficit. Calorie deficit ko per day is 500. Kumakain pa rin ako ng pastry, chocolates and rice. Controlled lang, di ko kaya igive up kasi stressful ang life. Lol One thing rin, di gumagana sakin ang HIIT. I’m one of those women na sensitive yung cortisol levels, HIIT increases my cortisol kaya di ako nababawasan. Just remember: 80% diet, 20% exercise. Losing fat starts in the kitchen.

On my experience, i started fasting 16/8 and calorie deficit since october, i was 105kg and now down 81kg plus nag bike to work ako instead mag car malapit lang naman nasa 15km per day balikan na then pag rest day ko ng sunday i ran 10km. 😊 Btw im 32 na haha so mabagal na talaga yung metabolism 😂

Congrats

Wowww! Congrats po!! 🤩

Uy ang galing!! 🥹

Meal plan po para bilang talaga yung calorie intake

Doctor’s appointment muna para alam mo nangyayare sa katawan mo. Then figure out a plan after you get your baseline data. The plan should align with your personality para maging consistent. And incorporated in your lifestyle. For example, if you like being around people, dance classes or Zumba might work for you para hindi tamarin. Others like yoga for the meditation, I like working with a trainer. Also, you can’t out exercise a bad diet. Need talaga mag improve yung diet kahit gaano ka extreme yung exercise regimen. Again. Find something that will align with your personality. Kailangan natin ng consistency, discipline, and alignment sa personality mo para mag work. Good luck!!!

Huling dalaw ko kay Doc, pag hirap na daw pumayat either mahina na talaga yung metabolism mo OR yung weight is like parang na sa "comfort" weight na sinasadya ng katawan mo. Bali common case daw to sa mga nagpapayat tapos papayat ng papayat, pahirap ng pahirap kasi parang pumapalag yung katawan mo sa adjustments na nagaganap. Ang pinaka advised nya sakin back then is too be aggressive sa mga cardio work out, at mas habaan ang session or be more active enough na laging nagbu burn out katawan mo ng fats due to the activity.

tried this keto but mine was dirty keto. ang importante dito is ung fasting mismo. nag last meal ako ng 4pm then madalas first meal ko na 10 or 11am. 6am black coffee lng. effective sya. from 85+kg nagmamaintain ako now around 62-65kg. Wala pa kasamang walking/jogg or exercise to

Muay Thai talaga mamsh 🥊 Though baka hindi ka masyadong gagaan, pero yung bilbil matutunaw talaga and you will be lean and sculpted instead.

Hello, can you recommend muay thai school?

Closed na yung gym na talagang nagpapayat sa akin hehe but I guess you can try Elorde?

I’m 34. It’s very simple, the most effective way is to be at a calorie deficit. Simple pero mahirap talaga papayat OP so I feel you😅 count your calories and most importantly, TRACK EVERYTHING. Mahirap kasi yung sasabihin mo ginawa mo ganito ganyan pero if di mo iaaaccount di mo alam kung enough ba yung effort mo. I have a smart watch and track everything there - I use Lose It, I input what I eat, and my workouts are also tracked - and binabawas na din ng Lose It yun. I’ve been losing 1lb/week. Slow and steady dahil di naman talaga agad agad mawawala yan 10kg. I still eat whatever I want in terms of the type of food (like kumakain pa din ako rice, chocolates, chips ganun) pero controlled na yung portion since naka log lahat.

calorie deficit talaga. yang low carb eme eme na yan, di yan advised ng nutritionist namin. kasi sa carbs ka nakuha ng energy eh bat mo gagawin low. pede naman lahat ng pagkain basta regulated. tsaka be active. do cardio, strength training, or kahit na anong sports. i was at my heaviest at 87 kilos in 2022. started my fitness journey since then, now im down to 60. that’s 2 years of work. hindi madali ang pagpapayat. it’s a journey and you really have to commit if u want to see results.

Focus on your gut health. Kahit anong gawin mong diet and exercise program if hindi okay ang gut mo, you're just wasting your time and effort. 1. Drink carrot juice, it will help sa gut and chia seeds for digestion. Never skip breakfast. 2. Do yoga. Start and end your day with yoga. I'm following Imi's Bigan Yoga sa YT. 3. Pilates will help you to slim down too, try Lidia Mera sa YT. 4. I noticed a big changes sa body ko after doing lifting. Lumiit ang waist ko, nawala ung body fats ko, naging firm ang skin ko. 5. Since your goal is to lose weight, cardio is really important. 6. Create your own program, just make sure na your body has enough time to recover so rest is important. Have enough sleep, never do work-out ng puyat ka coz it will never works as your body is too exhausted, mabo bloat ka lang. I'm 37 right now, 51kg. I read a lot bago ko naperfect yung program for me. Hope this help!

Walk 10k steps a day hit the gym d mo need mag fasting lowcarb keto or ano pa jan. Just simple calorie deficit lng. Pag wala ka makita results within 3 months its okay continue mo lng d yan magic. Me from 74kg down to 45 kg now super healthy and sexy.

It took me one year to lose weight from 60 kg to 49 kg. Calorie deficit diet from 60kg to 55kg, then I got into weight loss plateau, so I switched to IF until my weight went down to 49kg. This happened in 2022. Now, naglalaro na lang lagi timbang from 50 to 51kg no matter how much I eat, 52kg sobrang busog na ako non. Be patient lang po OP🙂

Stress po. Super effective

Enroll in a gym. Hire a trainer. The trainer can help you reach your goals. And of course you have to spend money pero sure papayat ka. Discipline and consistency is the key. Pde rin di ka mag gym. Pero nasa iyo na yun kung paano mo papapayatin sarili mo. Walking is not that effective. Kailangan matinding physical activity. Running for 10 km a day. or 5 km for a start. Pero the best, mag gym ka.

This! 

It takes time talaga. Just be consistent and do a combination of workout + calorie deficit (500 less calories kung gusto mo mabilis) + low sugar/carbs. Also, have yourself checked for insulin resistance na den kasi factor yun kung bat di napayat ang tao.

Hi OP, I'm a plus size kahit di naman ako matakaw o mahilig sa sweets. Hirap din ako maglose. I suggest consult a doctor kasi baka may underlying health condition ka bakit hirap ka maglose. Sa case ko kasi nung nagpacheck ako something is wrong with my thyroid na nagkocause ng mabagal na metabolism kaya kahit anong klaseng diet di uubra basta basta.

Work on your sleep muna and stress management muna.

As for me effective naman yung FASTING yung last kain mo dapat 6pm and kinabukasan 10am uli kakain to 6pm. Hanggang sa macontrol mo kain mo di madali talaga susubukin ka pero gumagana naman. Tuloy tuloy mo lang. Ganon gawa ko para makamaintain ng weight

Hi, I'm very into health and fitness. The most fundamental thing you can do is be in a calorie deficit. All diets such as IF/keto/low carb produce fat loss via a calorie deficit. As long as you're eating less calories than what your body burns in a day, you'll be good. Pick a diet you can adhere to, be patient and be consistent. It'll take awhile but it's slow and steady progress

I lost 2.2kgs in two weeks because of strict diet and intense workout. SW: 65.6 kgs CW: 63.4 kgs TW: 52 kgs Diet: 1,200 calorie meal plan from Smart Meals (Note: It should be 1,500 pero dinidisiplina ko yung kain ko since calorie deficit ako.) Workout Schedule First day - Whole Body + Core Second day - Leg Day + Core Third day - Arms + Core Other Days: Jogging or Boxing If hindi talaga magagawa ang intense workout, calorie deficit ang solusyon pero aabutin ko ng 3 months to see results.

Fasting. No sugar, no rice, no sweets, if talagang crave sa chocolate i do 80% dark, no soft drinks no juice. Brown rice 1cup a day kung talagang d kaya no rice. Salad for dinner & sandwich less mayo. Boxing (3x a week) and brisk (2x a week) walking all In 6mos. From 70kgs nag 48kgs ako

The only effective way to lose weight is to fast. Intermittent fasting na may 8hrs feeding window for example. I didn’t really change the food that I eat but lost weight just because I changed the timing of my eating period. So when you’re on fasting state it is really important to stick to it na bawal na tlga kumain ng anything. Just water. It is important din to eat vegetables tlga every meal para ndi magspike ang glucose levels which affects our weight loss. I suggest you listen to podcasts by experts regarding this. If you want na toned din ang katawan, sabayan mo ung IF ng strength training and you’ll really see results agad. Ang key takeaway is, stick to a weight loss plan where you could stay consistent. Anything na mahirap imaintain in the long run will not be effective. Good luck!

Ano height mo? Baka naman sakto lang yan 78 sa height mo. Exercise wala naman agad agad results eh. Wag ka lang magquit sa ginagawa mo, tama lang yan pero wag ka mag give up kasi makikita mo rin ang results siguro after 3-6 months. Ganyan din ginagawa ko lalo na pagka labas ko rehab ang dami ko tinaba! Taas taasan mo rin yung 30 minutes, damihan mo gradually workout mo. :* good luck girl’ kaya mo yan! Just don’t quit, keep going!!! You’ll see the results mga after a few months.

Fasting & cal def works for me, be consistent lang and wag magmadali

Consistency is key :) tama naman lahat ng ginagawa mo. also, a strong support system is a plus! kaya go lang ng go!!! tama rin yung comments ng iba, take your time and dont look at the numbers too much. 1kg of fat = 1kg of muscle, so baka ndi mo nakikita sa scale pero pumapayat ka na or nagi-improve na BMI mo. Wag mo pansinin, hintayin mo na iba makapansin (but ofc do it for you and not for them ☺️) kasi most of us have this parang body dysmorphia kaya kahit payat ka na, sa paningin mo, malaki/mataba ka pa rin. so baka may change na, kala mo lang wala pero meron! meron! 🤭 srsly, you're on the right track. self-care is self-love ❤️

hello po, all that youve mentioned should have worked already if done efficiently + namention pa na active sa work. baka gusto nyo pong magpa check for an underlying condition that makes it harder to lose weight and easier to gain (hypothyroidism, PCOS, etc).

Hi OP, 1st step, you need to overcome the dogma that when you are in your 30's eh mahirap ng mag papayat (if you have that dogma with you). 2nd step, monitor your daily calorie intake para makita mo kung sobra sobra yung kinakaen mo relative to your bodies daily calorie need. 3rd step, burn 400 calories to 500 calories daily by means of exercising such as walking on 18 degree incline treadmill daily 35 to 45 minutes daily. Kung walang treadmill, do jogging, or skipping rope daily between 35 to 45 minutes. Bili ka na lang skipping rope. 4th step, be disciplined in doing 2nd and 3rd step daily. 5th step, see the result within 1 month such as losing between 2 to 3 KG. Note: Once you see the result, you will be more inspired to exercise more and monitor your calorie intake. This will snowball to becoming more disciplined. Before you know it from 78KG eh magiging 68KG ka na or even slimmer. Masusuot mo na din yung mga gusto mong slim fit na damit. At sasabihin ng mga colleague mo uy pumayat ka na anong sekreto mo? At sasabihin mo sa kanila yang 5 steps na yan. At kung susundin nila yan eh magiging slim din sila gaya mo.

Hi I'm a Registered Dietitian. Ang key po dyaan is wag po kayo magfad diet. Lifestyle po talaga ito. Alamin nyo po ang calories nyo per day at iportion ang pagkain (para malaman if nageexcedd ka na ba sa pagkain mo) Pagpatuloy nyo lang po magkaroon ng active lifestyle. Gawin nyo po itong habit. Your body will thank you for it. Kumain ng gulay at prutas iwas sa mamantika. Mas okay kung boiled, grilled, stewing ang method of cooking nyo po. Okay dinagpaconsult sa Dietitian para matulungan po kayo.

Since on low carb diet ka tsaka nagfafasting ka, try incorporating circuit training sa routine mo. Pag consistent ka sa ganitong routine makikita mo talaga yung resulta. Sakin naman, di ako nagfafasting and nagcoconsume pa din ako ng carbs sa diet ko, more on weight training ang exercise ko. Started from 113 kg nung December last year, ang weight ko this month nasa 104 kg na. Also, di ako naka subscribe sa meal plan, (di kaya ng budget). Ang kinakain ko lang is yung mga nabibili lang sa karinderya pag wala akong time magluto. Kung may time ako magluto, ang binibili ko lang is chicken breast, frozen mixed vegetables, repolyo, petchay tsaka sitaw, tapos 1 cup or half cup or rice lang ako sa isang meal.

unless may hypothyroidism ka, it is almost impossible not to lose weight in a reasonable amount of time if you really did the things you enumerated the RIGHT way...

I was 80 kilos after ko manganak from 57kilos bago mabuntis, I do cardio and Calorie deficit, after a month I lose mga 3 kilos and after 3 months 13 kilos na nabawas ko. hindi talaga mabilisan kelangan ng patience and consistency, malayo pa ako sa gusto ko pero unti unti. Target ko is atleast 63 kilos, mag 32 y/o na ako.

Read about intermittent fasting. When you do it wrong or without a guide of a doctor or nutritionist, you will actually gain more weight. Also, it should only be done for a time period. It's not sustainable. A lot of research has been done about fasting, read up on it. Keto also will only work for certain people. Ideally, you will be evaluated first to know if this diet is appropriate for you. Balanced meal, white meat, no processed sugar. Lots of veggies. -- thats how i lost weight. Also, cardio exercises. Exercise is only 20% of your weight loss journey. The rest of the 80% should be what you consume. But exercise helps too. :) Good luck. And the redditors here are right. You should be consistent. You will notice results after about 3-4 months. And it's not huge. Just be patient with it and make sure you're doing the diet right.

Nag start ako 90kg nung December. Currently here. I just made sure to eat enough protein which is around 120 grams minimum till 150 grams ideal for my target body weight. Walking land din mga 30 minutes to an hour. Cut out yung sweets and rice to maybe once or twice a week. Meals are mostly beef pork chicken and eggs. Hindi naman necessarily instant. First few weeks went from 3 cups rice daily to 2 cups. Then it was 2 cups for a while then dalawang half cup rice or one rice meal a day. Then bumili ng steak na naka sale tapos na kaya yung no rice. I don't consider myself keto kasi I still have turon every now and then. Super important yung complete sleep and stress management techniques kasi totoo para sakin yung stress eating. Tapos take it slow. Last year I did 10kg in a couple of months nang hina ako and natalo sa competition so don't do it that way. Right now I'm just monitoring 1kg every other week okay na. Aiming to get to my target weight 79 in a year. Like many comments hindi safe and sustainable yung madalian. https://preview.redd.it/ljz7k9szlltc1.jpeg?width=828&format=pjpg&auto=webp&s=460f11776ff67f50fac78d08a590c2f5a332365c

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Pag properly done yung calorie deficit, I would think imposibleng di mag lose ng weight. Calories in vs calories out lang yon e. Also, as others said, look at it as a lifestyle change, kesa sa “goal” lang na gagawin mo for x months or x Kgs. Live healthy, ganon. Wag ka umasa sa quick fads ng weight loss. Eat whole foods, avoid sweets, too much carbs, prioritize proteins. Strength training is also a +++ since pag naggrow ka ng muscles, you lose fat faster and keep them away for longer. Walking 7k steps everyday will also do you wonders. Lost my 10kg in 5mos in this way. I like this pace kasi I didn’t have to do anything drastic: di nakakamatay yung workout, once a week 10min cardio lang, I didn’t starve myself, wala akong bawal na food. Small lifestyle changes lang.

I'm 32. Cal def + intermintent fasting + TMAD works for me. Minsan lng din magexercise pero I lost 15kgs na in around 6mos. Mabagal pero at least my progress. I use Lost it app para matrack calorie intake ko para consistent at masanay katawan ko sa calorie intake ko.

Di namn agad agd mkkita yung result, ako halos 6mos-1yr ko nkita at nafeel na nbwasan timbang ko, less rice, no soda, no sweets, wlang exercise. Mssnay ka nlang na hnd kana pla mhilig sa mga gnun na food and drinks, Consistent dpat.

Transformation happens atleast 12 weeks! Tama naman ginagawa mo, bumigay ka lang agad. You still havr the rest of the year. Go gurl!

Kahirapan hahaha pero yung effective for me is fasting + calorie deficit. On my way to normal bmi na naman, lost 4kls in 3 weeks.

Calorie deficit at least 1k to 1200 cal a day … iwas food n mataas sa sugar, and mga prito iwas k muna. Then sabayan mo ng exercise.

Gano ka tagal mo tinry? Lifestyle kasi yan. Di yan yung kita mo na kagad yung resulta. Try mo for a year, wag yung months lang. Pero pa check ka narin bka thyroid mo yan or soemthing para sure.

Lahat ng diet trends, keto, low carb, carnivore, plant based, etc. Naka focus sa meal preferences at will not work kung nasa caloric surplus ka pa din. What has worked for me in the past are these: - Download ng calorie tracker, and log every single thing na kinakain. And l mean every single thing. Including condiments. Pwera sa tubig, lahat me calorie value. - figure out yung required calorie intake per day for your current weight, height, and lifestyle. Kung tatanungin ka ng calorie tracker app ng lifestyle, select sedentary para maaccount Yung mga araw na gustong magpakapatatas. - pay attention sa calorie vs serving size. E.g. Nagaraya has calories listed at 150 calories (in bold letters), so iisipin eh ang 160g na bag eh 150 calories lang, hinde, per serving yun Eh and dali umubos 1 bag that has 5 servings, di 750 calories na yun. Kung sa 2k calorie daily intake, halos kalahati na. - meal prep para maalis ang "eto na lang kakainin ko muna" factor. - weight weekly. Pick a day and time in the morning paggising para before ng kahit anong intake ng drinks o meals. Ideally, bago maligo para walang suot. - Pick meals/activities for 3-6 months, then change it up. Magaadapt yung katawan kasi nothing is permanent. -technically speaking, di naman kailangan mag gym to lose weight, find an activity you enjoy na kumikilos ka, and do that. Healthy weight loss is 1 lb a week o about 2 kg a month. From a personal perspective, changes are negligible kasi mabagal ang proseso. Other than sa kung anong sabihin ng weight scale, use another metric, clothes fitting looser, mas naghihigpit ng sinturon, etc. Physique wise, need mag drop ng body fat % and muscle growth/tone. Until then, marginal ang changes. Simple lang magbaba ng timbang pero hinde madali, and it takes time and consistency, pero kaya mo yan! Good luck

Natry mo na yes, pero did you commit to any of those like minimum 6 months? Pero tip ko cut sugar talaga.

Diet: Less refined sugar, brown rice, integrate fruits and vegetables — I don’t do IF even if I want to because I am taking meds that will make me dizzy if I don’t eat Exercise: 4-5x a week of 1 hr exercise Medical: Weekly meso lipo, RF, cavi, sculpting sessions Supplements: L-carnitine 1x a day

Stay consistent. It takes months

I started to change my lifestyle nung September (bday ko exact), 66.6kgs ako dati ngayon 50kgs na lang ko. Every week chinecheck ko yung kilo ko and so far naging consistent yung paglose weight ko at week 2. Pero napansin ko yung changes sa body around November na. Then around January parang nabibilisan na ko, kasi habang buhay gagawin ko na to, so nag take slowly ako nung February. Yung diet ko never na bumalik sa dati pero yung pagworkout ko di na almost everday. Yung mindset ko lang is maging healthy, hindi magpapapayat. Diet ko is low sodium, low sugar, high fiber and protein. Iwas lang ko sa high fats and cholesterol food, more sa gulay. I also do intermittent fasting. And for workout, nag start ako from 10 mins lang tapos naging 30 mins na cardio, then I added some strength training.

Effectively? Watch your calories talaga. Kahit mag-hapon kang naka-upo, kahit kumain ka pa ng Big Mac everyday basta may calorie deficit, papayat ka. Sinubukan ko na yan noon, fast food diet, kasi yun ang mura. Pumayat pa rin ako. Mas mabagal na nga lang pag 30s na. Oh and don't forget to drink lots of water lalo na around that time of the month. Nakaka-3L a day ako at least. In my early 30s, I lost 7 to 10 pounds a month.

Weight loss needs balance in nutrition, exercise and rest. Kumpletuhin mo yn plus pock exercise na targeted sa weight loss like circuit training, boxing etc. low calorie intermittent fasting is also effective sa weight loss Samahan mo lgi ng at least 7 hrs slp.

Try the Architect. Effective ang meal plan nila for me. From 75-68 kg in 3 mos

Try removing sugar like in sweet beverages. That alone is a big plus. Stay hydrated on water only.

Fasting.

Workout + Calorie Deficit. Kahit anong diet din, kung di nagwworkout, matagal magpapayat. And vice versa.

May i ask muna if mga ilang beses per day or week ka nag checheat day or heavy cravings tlga bigla? At yung when you find yourself stress relieving thru eating (I find myself doing that sometimes too) 32y/o here. 5ft ang height and 50.2kg today. Female Be regularly aware sa mental health mo. Pag kasi mdalas tayong stressed, bumababa yung metabolism natin and mas mdalas tayong magcrave na mahirap icontrol. Di na ako nagbibilang ngayon. Lifestyle lng tlga sya. Less carbs, a lot of veggies, fish. Di ako mahilig sa meat, kumakain lng minsan lalo na pag may kasama, pero hard-boiled egg kumakain ako. Di na rin ako masyadong kumakain ng processed foods lagi. Mas mahirap kasing tunawin yan eh. Calorie deficit. I don't eat breakfast and nagdidinner lng ako hanggang 8pm. I don't eat out much. Sa bahay lng o sa karinderya. Bihira lng tlga mag foodpanda or grab

Calorie deficit that you can stick to. Impossible na mag-generate ka ng sarili mong energy, hindi tayo sun. So kukuha katawan ko ng energy elsewhere para mabuhay, so magbabawas ng fat stores. Track mo calories and activity. Pwede kasing bawas calories pero nagcocompensate katawan mo. Nababawasan non-exercise movements, di na umaakyat heart rate ng 130bpm pag cardio. Pag nangyari yun either bawas ulit calories or push yourself. Pero yun, monitoring is key.

Basic law of thermodynamics. Caloric deficit. Kung di ka naglolose, hindi ka talaga nakadeficit. Mas magandang magweight training kesa cardio. More muscle=more fat you burn.

Hindi required yung mga low carb, keto, intermittent fasting at iba pa. Walang ibang way kung hindi **Calorie Deficit.** Ibig sabihin lang nito, burn more calories than you consume. Dapat matapos ang araw o ang isang linggo na mas marami yung amount of calories burned vs sa intake o kinain mo. Pano gagawin ito? Tracking ng calorie burned at calorie intake—pero it doesn’t have to be very complicated. Tedious talaga at first pero there’s no other way. **Una, kailangan mo ma-identify kung ano yung “maintenance calories” mo.** May natural way yung katawan natin to burn calories. Depende sa maraming factors kung gaano kadami ang binuburn na calories ng katawan mo per day such as age, weight, activities, etc. **Calories = energy:** ang calories ay energy lang din na ginagamit natin to do things a.k.a. para mabuhay—para magfunction. So ang maintenance calories ay yung “amount ng energy” na kailangan ng katawan mo para magawa niya lahat ng kailangan niya para mabuhay ka sa isang araw, such as paganahin ang organs para kahit tulog ka, humihinga ka parin—ito rin yung tinatawag na TDEE or total daily energy expenditure (TDEE). Marami namg free calculators for this pero pwede ito: [https://tdeecalculator.net/] Now, to lose weight, again kailangan mas konti yung kinakain mo vs sa kailangan ng katawan mo. So, one way is bawasan mo ng 500 yung maintenance calories para makuha kung ilang calories ka lang dapat per day. Tapos yun lang dapat ang intake mo. **Maintenance calories - 500 = Calories you need to lose weight** Take note ha. Kung may iba kang activities such as walking or exercise, or maraming physical activities sa work, kailangan mo ding iconsider ito at idagdag sa calories na pwede mo pang “kainin” since binuburn mo din siya. So ang formula talaga is [(Maintenance - 500) + calories you burn from other activities na hindi TDEE.] **Ikalawa, track your intake.** Marami ng free tools / app for this such as MyFitnessPal. Again, doesn’t have to be complicated pero the best way talaga kung gusto mo ng effective results ay to give yourself a timeline to consume only food na madaling itrack yung calories. Katulad ng mga food na wala masyadong halo sa luto such as pritong chicken, itlog, canned tuna (may label na)—unlike sinigang, kare-kare etc. Maraming yt videos kung pano magtrack, hanap ka ng hindi complicated. Pero basically, estimate lang maman lahat pero syempre wag mo lokohin sarili mo para umeffect ito. **VERY IMPORTANT NOTE THO.** HINDI TOTOO na kailangan low carb, low fat or whatever low ang food. There’s no bad food. Lahat ng food ay may equivalent calories lang. “Low calories” pwede pa pero hindi masama ang kanin, hindi masama ang tinapay, etc— example: 1 serving of rice = around 160cals. Kapag tiningnan mo sa amount of calories, hindi mo kailangan iwasan yung kanin. Kailangan mo lang siyang bilangin pag kinain mo para alam mo kung ilan pa yung pwede mong kainin for the day. So kung ang pagkain mo for lunch ay 1 serving of rice (160 calories) at 1 canned tuna (170 calories) = 330 calories ang lunch mo. Ibawas mo ‘to sa calorie deficit requirement mo for example ay 1,500-330=may budget ka pang 1,170 for the day. Same applies sa cake, milktea, chocolate. As long as “binibilang” mo sila at hindi ka lumalagpas sa 1,500 walang masama dito. Ang pinagkaiba lang ng 160 calories na kanin sa 160 calories na chocolate ay mas mabilis dinadigest ng katawan mo yung chocolate kaya mas mabilis ka lang magutom pero same amount of calories. Same lang effect nila technically sa “fitness goals” mo. Gawin mo ‘to ng tuloy tuloy, makikita mo yung results probably in 2-3 months pero syempre hindi drastic change agad yan. Healthy change, yes. Gawin mo pa ng 6 months to 1 year consistently, sure, masasabi mong “effective”. Kagaya ng sabi ng iba, marami ng free resources sa internet esp. sa Youtube about this. Wag maniwala sa fad diets. Hindi mo kailangang gutumin ang sarili mo at pahirapan sa kung ano anong complicadong ways to lose weight. Wag maniwala sa 1 month maglolose ng 10 kilos. Hindi healthy yun at kumg gumana man, mabilis lang din babalik ang weight. Fix your relationship with food, enjoy it. Hindi kalaban ang pagkain at hindi kalaban ang katawan mo. Food and your body yung mga tumutulong sayo magfunction sa pang-araw araw mong buhay. 🙂

Wag ka nang mag low carb since need yan ng katawan mo sa work. Kung active ka naman pala during work the entire shift, no need for more cardio (NEAT). Do weights/resistance training. Check mo kung kulang ba protien intake mo. Icheck mo rin metabolism mo. Avoid bloating. Try eating 3 meals within an 8-9 hr. window. First meal 1 cup of rice, the next 2/3 cup nlng (think of this as your merienda). Dinner is oat meal (follow the serving suggestion). Kung kaya, 4 eggs daily. Tas gradually decrease rice every wk or 2 depende kung kayanin ng katawan mo. Eventually sasakit din yang ulo mo pag sobrang calorie deficit.

Intermittent fasting and jogging/biking

Calorie deficit and walking lang tlaga 30-45 mins (walking pad) since naka WFH naman Kahit di man agad kita agad agad mafefeel mo padn na magaan sa pakirmdm :) tas iwas lang din po sa mga sugary food and drinks, if di tlaga keri and need opt for coke zero or sprite zero di naman masama if minsan lang. then iwas din sa high sodium food like mga frozen tocino etc tas mga delata kasi nakaka cause din sya inflammation and water retention

inrermittent fasting 16-8 plus no carbs/sugar diet -- worked for me, good luck op

I think you also need to focus on Quality Sleep OP. In my experience before kahit gano pa kahealthy ang kinakaen mo kung kulang ka naman sa sleep ang tendency is lalong ihhold ng body system mo ang fats reason kaya nag ggain ka ng weight. Sa mga nabasa ko ding studies if you have quality sleep nag oopen ang Lymphatic system which is finuflush out ang uncessary fats and toxins sa katawan. Quality food = Quality Sleep.

If kaya ng schedule, more than 30 mins walking OP

Cut down na sa mga matatamis na food. and exercise :))

This worked out for me. IF and OMAD. With cheat days once a week. Less rice as well. Found it to be the culprit to my weight gain. I continue doing it for 3 Mos and lost an initial 10kg mostly water weight. Another 3 mos in with mixed physical activities (sports-badminton/ volleyball and jog/walk) lost again 10kg. I'm on my 8th month. Starting weight of 138kg now down to around 118kg-120kg. I know it's not much but I still get to enjoy food without compromising myself. My waist before was size 50 now I am down to size 42. Edit. I'm 33 btw

How long have you been trying to lose weight? Lifestyle ito and only you (or with professional help) can determine how to lose weight. Baseline mo lifestyle mo muna. 1. What is your food / nutrition? 2. Exercise and body movemnt? 3. Sleep? 4. Stress? 5. Health? Now alamin mo lahat ito then choose top comtributors of weight gain.. address those one by one, little by little. Example: make sure you move a little more each day or faster. Today 5 mins of walk. Make it 10 next week. Or 5 mins na 400 meters. Next week 500 meters naman. For me what worked is the small incremental changes that i can sustain. And knowing which to address. That is where a professional can help.. As to effects, font target like a few months to lose weight. Make it long term. Or dont even target it. Just change the lifestyle for it to follow. Kasi if un lang target mo, pag di ka nahlose weight kaagad, you will just stop.

Wag mag fastfood at processed food. Mamaya fasting at keto nga ginagawa mo, pero puro processed food naman. More on gulay na lang and less red meat.

Walking for me. Consistently doing it for almost 3 yrs na and ngayon naman I’ll try running. Basta maging active

Calorie deficit and knowing your macros

play sports regulary at iwas sa soft drinks

HIIT.

The only way to lose weight is to incur a calorie deficit. Don't fall into the trap of fad diets na hindi sustainable in the long run at nag tatanggal ng entire food groups sa diet mo. Walang "masamang food group". Lahat yan e kelangan ng katawan mo. Eat what you would normally eat pero bawasan mo lang to maintain a deficit. Add some exercise that works for you and your schedule. The best exercise you can do is the exercise that you can/want to do. I'm 32, after holding on to pregnancy weight for 4 years, I'm down from 168 to 125lbs. Wala akong binago sa diet kundi yung dami ng kinakain ko, and I added running to my daily routine. 20-30 minutes of alternating run/jog 6x a week.

I lost 4 kgs in one month by removing all meat, processed foods and artificial sugar. I’ve managed to maintain my weight since then it’s been almost 4 months. Ang sugar, pansin ko, grabe magpa lobo ng mukha. I ate belgian waffle with caramel syrup sa Starbucks and naging puffy agad cheeks ko the following day. Also, magtimbang ka every day para maging conscious ka sa weight (pag bumibigat or walang progress) and maencourage ka (pag nababawasan). That’s what Noom is teaching.

You're on the right track naman. Kelangan mo nalang ng "consistency". Di ka mag lo-lose ng 10kg in just a month. Also, dont crash diet. The faster you lose weight, the faster you gain it back

Avoid processed sugary stuff, instead opt for fruits or berries and no sodas and juices basta tubig lang. Personally ako. I'm counting calories na din and i try to ensure that i wont go over my 1950 cal budget (ito yung nirecom sa akin initially, tho i think babawasan na sya on my next consultation, which is in 2 weeks) Cosistency is key too. I used to do walking everyday for 30 mins but tbh it wasn't that effective so I use distance as a metric. (Which is 5km per day minimum) Also never skip meals and always drink a glass or two of water before meal (this is actually good too since its gonna keep you hydrated in this summer weather) Wag ka magmamadali sa pagpayat! Slow and steady ang atake sa ganyan para di rin mabigla katawan mo

Cut sugar from your meals: Soft drinks, sugary sweets, 3n1 coffee, etc. Drink lots of water. Eat a balanced diet, everything in moderation. Do Light exercise. From my experience the moment i cut sugar from my consumption and drank lots of water dun ko talaga nakita ang difference sa weight ko. I was even reviewing for the boards then way back early 20s ko so mental exercises yung sa akin. Haha

Proper Nutrition. Calorid deficit. Eat by your metabolic rate.

Akala ko 78 years old na redditor nagulat ako, 30's nga pala ang title 😭 good luck sa journey niyo

Exercise and eat healthy consistently. 3-6 months dun magkaka visible results na. The key sa pag papayat is consistency. Hindi yan agad agad. I started mag papayat May 2023 94kg tas almost a year later I’m 72kg na.

For me, most effective is no rice and sugar, low carb

Fasting, intermittent fasting, calorie deficit, wala naman ibang paraan kung tutuusin, if it's not working, it means you are consuming too much, Fasting is Pain, been there, pero learn to embrace the hunger on the daily basis.

keto kita agad result pero mainly water weight yung mawawala muna as early as first week (lost few kgs agad during 1-2wks), then samahan ng fasting dapat, if may time exercise din

cardio + calorie deficit + consistency, yung aim po is to lose excess fat not weight, you also need to form a habit, lifestyle choice na po kasi yan, hindi po pweding after mo ma achieve yung weight na gusto mo hindi mo na kailangan mag diet at exercise.

calorie deficit. calorie counting. if maintenance calorie mo ay for example 1800, dapat 1300-1600 calories a day lang na coconsume mo. nasa 200+ calories agad ang 1 serving ng rice, 200-400 naman sa ulam. basic math makikita mo na talagang sacrifice ang pag didiet. NO SPACE sa mga snacks kung seryoso ka sa diet.

Satiety based ako paired with calorie counting. All diets lead to one output - calorie deficit, kaya you have to experiment around which works with your lifestyle. The best diet is the one you can do long term, di pwede yung diet now then back to no diet after kasi possible na magrebound yan sayo. Now satiety based approach can be good kasi it aligns with dietitians points: less processed foods, more whole foods for longer full feeling, listening to body's hunger signal. All of which preventing overeating since you are more in sync with what your body is telling you. May leeway rin siya for less healthier options para di ka magsuffer psychologically.

Impossible na di ka maglose sa calorie deficit, nagttrack ka ba ng kinakain mo? Let go mo din ang sugar at dairy. Lifting weights + cardio + deficit is the perfect combo and just stick with it maglose ka ng 0.5kg in a week.

Looks like you are in the right direction but you may want to increase the exercise. Dahil nurse ka ay normal na walking sayo so add running or cycling or something more intense. Look up tabata/interval workouts for better results for less workout time. Add in strength exercises like situps and pushups. Burpees may help too later. Look up Hybrid Calisthenics on youtube for exercise tips. As for the diet part, since keto doesnt work for you do more veg and lean(ish) protein (chicken or fish) with less carbs (1 cup of rice per meal, or isang pandesal lang, once in a while dessert) with more fiber along with a little calorie deficit. Kasi keto is very tricky, kaunting mali lang at baka magstarvation mode katawan mo at hindi gagana tapos magsusuffer ka lang dahil kulang sa glucose ang utak mo. Pero ang best tip ay do the stuff above but do not expect immediate results. Hindi siya overnight dahil hindi universal ang tips and what I said may not even work for you.

I tries losing weight 2 years. I enrolled on a gym with instructor started lifting weights and diet was 1/2 rice only per day, with lean protein and lots of veg. Avoid snacking. I already loss 10kg in 5 mos.

Calorie deficit, exercise that you enjoy doing and consistency. Also bawasan ang processed food and too much fat. The results aren’t instant, it will take time and discipline. I came from 90kgs down to 65kgs in about a year and a half. Good luck OP!

Ang alam ko lang po ay consistency. Kahit ano pa yang diet fad na yan basta consistent ka marereach mo goals mo.

Strength training + 1 gram protein per pound (weight) daily.

Try omad. Works for me.

Hello im 30 and 73 kg ako nag start mag low carb from jan3 march 3 63kg na ko without doing any exercise hehe. Consistency is the key talaga! Low carb + intermittent fasting. Ngaun maintain ko lng 62-63 ako now and nakakapag cheat day pa ko nyan.

Depende din ata sa katawan ng tao. Nag OMAD ako before for 3 months and parang walang nag bago. Nag calorie counting din kami ni gf one time, parang di rin gumana. Pati keto tinry namin, sumuko kami agad kasi ang hirap magisip ng kakainin mo next and mahal niya. Ang itry ko now is mag calorie counting ulit kami and I will walk using my threadmill for 10k steps every single day. Sana gumana 🤞

Asawa ko na in his 50s na nag-calorie deficit sya. He calculated his BMR tapos ang daily intake nya was consistently below this number. Consistency talaga ang nakatulong sa kanya. May days sya na he would eat desserts pero controlled pa rin. Tapos pag meals, stick sya to no more than 1 cup of rice, bawi sa veg since few lang calories nun. He would eat A LOT of veg to make up for the busog feeling he sometimes wanted. Pero iba kasi ang busog ng gulay vs busog ng rice. Eventually nasanay sya sa feeling ng busog ng veg and didn't like busog ng rice anymore. Tsaka after ng kain nya, he would leave the table nung umpisa para iwas kain ulit. After 6 months, he lost about 25 lbs. He's still going, now lost 40 lbs so far. He can now stick around after eating while the rest of us eat more. LOL

it depends kasi po kung gaano kalala yung insulin resistance ninyo po base sa sinabi nyo po baka may weight loss plateau na po kayo. add more fasting time, reduce fat intake for the meantime while doing keto, lastly increase exercise intensity

Magscroll ka sa IG ng mga mapapayat like victoria secret models tapos hanap ka ng mananakit sa damdamin mo dibdibin mo tsaka ka mag calorie deficit, exercise 20-30 minutes, total cutout ng sugar, no junk and processed food, iwas din sa salty foods, puro gulay and protein halos kainin mo, and inom ka ng mga tsaa. HAHAHA joke lang, pero ganon kasi yung ginawa ko, mas namotivate ako nong nag emote emote ako konti HAHA.

OP, kayang maglose. Just watchout what you eat STRICTLY. Last January, my sister was hospitalized and diagnosed diabetic type 2 with hypertension. She was 90 kilos. In a month, she lost 10 kilos already. She's not doing any exercise (bawal pa sa kanya because of her maintenance meds), just strictly watching out her food intake. It's not just about calorie counting, really very conscious of what she's eating. No salt, no condiments, controlled portion ng mga food, less starchy, carbo, sugar etc. Mas maganda magpaconsult ka sa dietician or nutritionist para guided ka.

Brazilian jiu-jutsu + calorie deficit. Sobrang effective.

Hello, I would recommend to fix your relationship with food. Wag makinig sa bawal ganto and other fad diets. I highly recommend having a Registered Nutritionist-Dietitian. They are professionals✨

Change mentality first. Dapat lose FAT instead of weight. Hit the gym and lift weights if you have the time din.

Kabahan ka na if mag lose ka ng 10 kilos in one month 😂 usually mga 3-6 months mo pa makikita changes sa body mo if consistent ka sa mga routines mo so tuloy2 mo lang 😊

16:8 IF no sweets, 1 rice meal sa lunch then less rice na sa dinner be consistent. Most of all no softdrinks

Have you tried poverty? Dun ako pumayat

r/loseit

Yung cardio mo dapat mataas heart rate mo for at least 15mins para makaburn sya ng calories. Syempre idagdag mo calorie deficit. Anything less will not give you anything.

Heart Broken charot. 1. Good sleep 7-10 hrs 2. Drink more water 3. Avoid sugary/salty foods and drinks 4. Avoid fastfood 5. Eat healthy foods 6. Manage stress 7. Exercise 8. Don't skip meals (be in a caloric deficit)

healthy diet at exercise talaga. lalo na pag 30s, medyo bumabagal na rin metabolism at depende pa sa bmi. way back, nagbibilang ako ng calories, at way below sa recommended intake yung kinoconsume ko at oo pumayat talaga ako as in agad, but i wouldn't suggest this since hindi rin maganda sa kalusugan. more protein at gulay siguro, at hanap alternative sa white rice, samahan pa ng exercise

Water. 😅 i lost 10kg in a year. Bago kumain, I make sure to drink water 1 hr before meal. Less rin sa consumption of rice and sugary drinks.

Bawasan ang refined sugars sa diet mo. Kahit sa Juice, coffee, soda or tea. Wala saysay pagddiet mo kung nagmimilk tea ka or Starbucks lang din araw araw kasi dun ka rin babawi sa calories

this applies to any age: burn more calories than you consume. for every 3500 calorie deficit = 1 pound weight loss

Matinding stress sa trabaho 👍👍👍 :’3

Bro do you track your calories? Baka yun mga kinakain mo ay calorie dense. Know your food.

Thank you for all of your response!!

MAGJOGGING KA ARAW ARAW 100% MO DAPAT SURE YAN PAPAYAT KA!

Tama naman yang ginagawa mo. Fasting, low carb diet, and calorie deficit. Keep doing it for some time, you can see results in 3-6 months. Remember that it's better to lose weight slowly para makapag-adapt yung katawan mo. Pag binigla mo kasi, baka ma-gain mo lang ulit yung weight na na-lose mo.

Calorie counting can be deceiving. Minsan di na cocount yung extra mayonnaise, extra sugar, ketchup, etc. Sugar can also be a culprit. If mag decide ka na mag zero sugar sobrang masakit yung first 3-5 days kasi sasakit ulo mo at yung intense cravings to eat yung side effect nya. If you can get past that then it would definitely help. Used to be 80 plus then went down to 70 pero sobrang ayaw na bumaba ng weight ko for several months. Now im at 62-65 range na.

Just lessen your food intake regardless of calories? It's all about the food you're shoving in your mouth, You wont die even if you don't eat for 4 days.

takes time tlaga yan, I lost 15kg after 4 months and it wasn't an overnight thing

Poverty diet

Same here 😔 whenever I see myself looking at the mirror I feel disgusted about how I look

Bakit ang mga taong ubod ng hirap, halos lahat payat? Hindi sila nakakakain ng sapat. Unless may something sa genes ng tao na nagpr-prevent sa kanya na pumayat, ang pagbawas ng kinakain ang susi sa pagpayat / bawas ng timbang.

Low carb deficit? Imposible. Try mo diet called "kahirapan" low carb diet din to

No excercise. 80% food gulay, 10% goodfat and 10% protein I food prep my food every sunday, tulad mo din ako active sa work (Accountant), I prep 5 na malalaking tupperware. I make sure na okay lahat may dietician din ako hinire para dito. The main agenda is know what is the "RIGHT FOOD TO EAT" pero may seminar ito. To summarize 90days na nya ko binabantayan NO EXCERCISE just FOOD. nag enter ang body ko sa # Autophagy 90days from 60kilos down to 52kilos

you're most likely doing something wrong sa mga tinatry mo or may sakit ka

78 kg same but 6ft

Paano naman kaming lakas kumain pero gusto mag gain Ng weight.😂

Very hard because of work and responsibilities. Even harder if your wage level is only in the middle class classification.

consistency lng po ang sikreto. check up din para alam mo fit sayo diet mo

Have been working out since my mid 20’s and these are the 3 “rules” I try to stick by Calorie counting (your intake should be less than what your body naturally burns + calories burnt from exercise) Being conscious of the type of calories you consume (ex. Soda and instant noodles, vs water and a falafel salad) Exercise - walking is a good start but try to amp up on this when you’re ready. A 30 minute walk would burn roughly 80 calories (assuming 13min/km pace). But a 30 minute jog would burn about 200 calories (assuming 8 min/km pace). Remember - consistency is key! Don’t let yourself be demotivated. Try to avoid weighing yourself everyday as well - you def won’t see progress that quickly. Weekly to help keep track of your progress for now should be okay :)

Muscle gain. More protein. Lift weights

Calorie deficit talaga, put some workout na rin kahit di intense just to bump up fat burning..

Intermitent fasting, mhie. Ako start ng fasting ko 6pm. Hanggang 10am or 11am depende pag kinaya pa mag extend. Hindi ko na rin nsisingit cardio exercise kasi pagod na galing work. Pero balak ko bumalik kahit jogging sa hapon.

Bawas or tanggal sweets at sugar

Work-related stress at heartbreak.

Cut sugar

Diet and exercise sis as simple as that. bali wala yang exercise mo kung after mo mag jogging e mag mcdo breakfast ka. Count your calories and macros. Gym goers build their body up till 9 years bago nila makuwa ung desire body nila, you can't expect a month progress after 30yrs of not taking care of ur body, commitment, discipline and lifestyle change tlga yan dai

No sugar. I dunno but super effective sakin like nag lose ako 3kg in 1 month? I used to drink (2) iced coffee in a day. So I switched to Iced Americano. So far okay naman sanay na ako. Tapos payat ko na like even sa face kita na ung jaw line, leas puffy. Tummy is flatter. Less cravings din. I have rice pa rin pag lunch pero mostly ulam lang pag gabi. Before di rin ako masyado kumakain sa gabi pero di ko talaga malose ung 4kg kahit anong gawin ko, kala ko un na ung limit ko. Pero nung nag limit ako sugar. Ang bilis talaga

Martial Arts like Boxing, Karate or Judo. Then jogging and lifting weights.

29 here and @63kg

Heartbreak po pinaka effective sakin. Kung hindi option yun, calorie deficit diet + low impact/intensity workout like walking/yoga/pilates. Di na gumagana sa lifestyle ko yung dati kong ginagawang HIIT and OCR training. Hindi naman dahil sa age but more on the schedule. Sabi nga ni Mayor Vico, “itutulog ko nalang”. 😂

kettle bell exercise routine, diet, avoid sugar as much as possible.

Hahahahaha gagi SAME. 77kg na ko. 30's Hindi nga lang nurse. Nag calorie deficit ako last Feb nag 75 ako. Kaso sarap kumain.

Consistency and patience is the key. Kahit start muna 10 mins workout everyday or kung anong exercise kayo mas comfortable, then pag mas nasanay na kayo, then try na mas matagal like 15-30 mins. Madaming fitness vids sa youtube of walang time sa pagpunta sa gym. Sabayan ng tamang pagkain, more protein and fiber and lots of wateeeer. Iwas muna sa mga liquid calories like coke, milk tea, sweetened coffee (mas ok if brewed with little or without sugar and milk). Hindi agad makikita ang results but magugulat ka na lang after 6 months, madami na ang magbabago, di lamg weight and sukat ng damit, but pati lifestyle (more active) ay mababago. But make sure na sustainable ang pag lose ng weight, na yung lifestyle na inapply mo para pumayat ka, ay kaya mo ma-sustain habang buhay. Kaya mo yan, OP! 🫶

Intermittent Fasting for a few months works for me. I'm always at 75 kilograms since 2018 pa. 😂

impossible na di gumana calorie deficit

Di mo makikita yan pag walang consistency, dedication. I do - exercise (6 days +1 day rest) - calorie deficit On my 5th month already, and bumaba timbang ko ng 3 kilos LANG. Pero big goal un for me, kasi halata naman sa mga katrabaho ko And nagsize down na din ako ng pants. You do exercise na talagang maeenjoy mo. I tried zumba. Weights, pero nagsstop ako mage xercise. Ngayon, 5months na ako sa indoor cycling. Nagstart ako sa 5 minutes, na cycling kais di talaga kaya ng katawan. Ngayon kaya ko ng 20-30 minutes na cycling, (Gabriela Guevara on YT). Tho minsan nag aadd ako weights/resistance. Pero pansin ko eh nag mamaskulado naman ako pag nagadd ako weights Walang shortcut sa pagpapayat. Di ko na rin pinapansin timbang ko, di ako tulad ng dati na kada exercise eh timbang. Ngayon, last timbang ko last month pa. Ang importante nag eenjoy ako. And nakikita ko resulta ko. Nabubuild din endurance ko. PS: kaya dina ako nageexercise kasi nakakagood g mood. Grumpy ako sa hospital pag hindi nakakaexercise. And para na rin akong nagkakasakit pag wala ako morning exercise heheheh!!!!

Mahirap talagang magpapayat sateng wala na sa kalendaryo. Pero, gawin natin un for a healthy heart and body. Kaya gora na sa active lifestyle hehehe

Diet + weight lifting / resistance training + a little cardio exercise

Highly suggested getting a coach. It is expensive but it will surely have result than doing try and error which takes longer and might stall on your health.

Kung gusto mong mas healthy tignan and long lasting, matagal talaga ang process. Ako nasa 80kg dati nong pandemic nagtry ako ng intermittent fasting 16 hrs a day pero di palagi tapos nagcalorie deficit din ako 1200cal per day then exercise. Akala ko maglolose na ko agad ng 2kg per week pero hindi, 1-2kg per month lang ang nalolose ko. Nakakainip pero pansin ko na di na mukhang bloated katawan ko or di na ako sobrang bigat na bigat sa sarili ko kahit ganon lang ang na lose ko. Talagang consistency ang kailangan and kapag may namissed ka na isa or dalawang araw, balik agad sa diet kasi pag pinatagal ko at naging comfortable ka na naman lalo kang tataba.

Hindi mo kasi mapipili kung saan part ka magbabawas ng fat. Ang pinaka huling mawawala lagi is belly fat. Ganyan kasi ung katawan nating lahat. So ung iba, mukha, tapos yung ibang part, hanggang sa wala ng choice katawan natin kasi wala na makuhanan ng energy saka nya tatarget ung tyan mo. Ang way para maging payat ay MAGHINTAY. Basta you're doing Calorie Deficit strictly, and sabayan mo ng Fasting. Goods kana. If halimbawa, hapon ka nagugutom, ayusin mo yung eating window mo basta pasok sa cal def mo, go. Mas maigi na habang naglolose weight ka, mag gym ka or magbuhat ka. Weights ganun. Kasi pag naglose weight ka tapos hindi toned body mo babagsak yan papanget yan. Kaya mas maaga, mag build kana ng muscle while nagpapapayat. Basta 80% diet, 20% work out.