Paano Magbawas ng Timbang Nang Mabilisan? Lose weight fast

Dr. Ed Santos
is a Medical expert in Saudi Arabia

Ito ay karaniwan nang storya ng bawat nagda-diet – mangangakong hindi na kakain pa ng extrang pagkain subalit kapag nasa trabaho na, hindi namamalayang kumakain na pala ng cupcake, junk foods at iba pa. Subalit may mas magandang paraan sa pagtugon sa problema sa timbang at iyan ay ang pagbabago sa iyong nakasanayang mga gawain. Narito ang mga pamamaraan.


Our society dictates what is ideal, especially about how we should look and appear in front of other people. At our present time, fit is in. Hence, a lot, if not all people, are encouraged to lose weight and remove that flabby abdomen. Looking good is not just what they want, but more than this goal, they also want to feel good.



Kung mahilig mag-order sa labas


Kung minsan napakadalas ng pagkain natin sa mga fastfoods at restaurants at hindi talaga natin naiiwasan ito. Kaya naman kung hindi kayang iwasan ang restaurant, maiging umorder ng masusustansya tulad ng “grilled chicken salad” imbes na malaking bowl ng pasta.




Iwasan ang maaalat.


Kung bibili ng mga snacks sa grocery store, huwag nang kumuha ng mga chichiria. Kung minsan mas maiging pigilan ang kagustuhan sa pagbili ng high-caloric diet tulad ng bag ng chips o candy bar.




Huwag ipagpaliban ang agahan.


Kung mag-aagahan, tiyakin na 300 na calories lamang ang inuubos. Hindi dapat magpaliban ng agahan subalit dapat kumain ng protina at mga whole grains. May isang rekomendasyon ang ilang nag-dadiet, kumain ng sandwich na mayroong peanut at apple butter. Sa pagkain ng ganitong kombinasyon, hindi ka masyadong gugutumin sa buong araw.




Matutong mag-ehersisyo.


Kung may pagkakataon na gumawa ng kaunting ehersisyo ay maaaring isingit sa mga gawain tulad ng paggawa ng jumping jacks o “crunches” habang nanonood ng telebisyon o sumayaw-sayaw habang naghuhugas ng pinggan. Ito ay nakakabawas ng taba sa katawan imbes na mabaling ang pansin sa pagkain ng snacks sa harap ng tv.




Tigilan na ang masasamang bisyo.


Maiging kung titigilan ang paninigarilyo ay magsimulang magpa-miyembro sa mga gym at magsimula ng special training. Kung isasali rin ang pag-eehersisyo sa pagbabawas ng timbang ay mas nagiging malusog ang pakiramdam sa sarili.




Linisin ang imbakan ng pagkain.


Kung minsan ay magandang maglinis-linis sa imbakan ng pagkain at alisin na ang nakaimbak na mga ice cream at palitan ng masusutansyang snacks tulad ng mani at cereals ang mgamasyadong maaalat at nakakatabang pagkain.




Gamitin ang iyong oras sa makabuluhang gawain.


Kung minsan kapag walang trabaho, kung pinaplanong gamitin ang oras sa pag-outing kasabay ang mga katrabaho patungo sa mga fastfoods at kainan, mas mabuting magsimulang magwalking at mag-running sa mga parke sa inyong lugar.



Gawing hindi “boring” ang iyong ehersisyo sa pamamagitan ng teknolohiya.


Dahil tayo ay nasa modernong panahon, maiging gamitin nating ang mga “gadgets” natin upang mas maging masaya ang ating ehersisyo tulad ng pagdownload ng mga music sa iPod. Kapag may musika kasi habang nag-eehersisyo ay mas tumataas ang enerhiya kahit pahirap na nang pahirap ang exercise.




Mahalin ang gulay

Sa pamamagitan ng paglalagay ng mga gulay sa iyong paboritong mga pagkain tulad ng paglalagay ng gulay at bell pepper sa pizza, mas masustansya at mas madaling nabubusog ang pakiramdam ng kumakain. Dahil sa pagkain ng ganitong kombinasyon ay mas madali kang mabubusog at hindi na maghahanap pa ang tiyan ng karagdagang pagkain.




Ma-ipon rin ng lugar para sa matatamis.


Maaari nang kumain ng matatamis matapos kumain ng masustansya tulad ng carrots at mga gulay. Kapag binudget mong maigi ang iyong pagkain, maaari nang kumain ng chocolate cake at baso ng wine halimbawa upang mapasaya naman ang sarili paminsan-minsan.



Huwag matakot sumubok ng ibang gawain.


Maaaring subukan ang Zumba sa pagbabawas ng timbang. Kahit dalawang beses lamang sa isang lingo, maaari kang magbawas ng mga 11 na kilo. Sa pamamagitan rin ng zumba, nato-tone ang muscles lalo na ang mga paa at tiyan – at binibigyan ang puso ng workout.




Kung ikaw ay may pet, pwede rin kayong sabay mag-exercise.


Isa sa pamamaraan upang makapag-ehersisyo kasama ang iyong alagang hayop ay ang paglalakad kasabay sila sa daan. Sa pamamagitan kasi ng paglalakad kasama ang mga alaga, nawawala ang madaling pagkapagod at madali kang nawawalan ng timbang.


There are various methods to lose weight.

However, not all of these are safe and effective. Sometimes, instead of doing
good, these methods can do more harm. Because of this, it is always recommended
to go natural. This means that in order to lose weight in a fast yet safe and
effective way, one has to start changing his lifestyle and engage in certain
routines that will promote weight loss. To help you achieve that body you are
dreaming of, here are some tips:




Drink mainly water. Other beverages such as sports or energy drink,
fruit smoothie, or light beer contains about 100 calories. Other liquids may
also be high in sodium and carbohydrates, which makes your body retain water and gives you that puffy look. On the other hand, water contains zero calories and improves metabolism.




Exercise 3 to 4 times a week. You can do warm-ups, lifting and stretching.
By doing this, you can lose a significant amount of body fat and gain a bit of
muscle. Aside from this, you can also do cardio workout by running, jogging,
swimming or walking.



Do not just to suffice your wants. Oftentimes, we tend to eat out of
boredom, nervousness, habit, or frustration. Instead, it is recommended that
you should eat once you feel hungry. You should learn how to recognize hunger cues. Just keep in mind that if you’re hankering for a specific food, it’s
probably a craving, not hunger. On the other hand, if you’d eat anything you
could get your hands on, chances are you’re truly hungry.




Though it may sound funny, eating in front of a mirror and avoiding
large groups during meal time will also help you lose weight. One study found
that eating in front of mirrors slashed the amount people ate by nearly
one-third. Having to look yourself in the eye reflects back some of your own
inner standards and goals, and reminds you of why you’re trying to lose weight in the first place. Moreover, a study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table.



About the author

Dr. Ed Santos

My uncles and aunts were pediatricians and family physicians, so I had an inkling that I would do primary care. So at a young age, I dreamt of becoming a physician.
Profession: Family Medicine
Saudi Arabia , Jeddah

 

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