Paano magpapayat sa loob ng isang linggo?

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Yup, with the right calorie count, a bit of exercise, eight-hour sleep, and less stress, losing weight--up to three lbs.--in one week is possible.


Let's say may importanteng event ka next week, at kailangan mong magkasya sa iyong damit, is it possible to lose weight that fast?

Ayon sa mga Academy of Nutrition and Dietetics sa United States, hanggang two lbs. ang general recommendation para sa safe and sustainable weight loss.

At ang basic principle ay "eat less, exercise more."

Ang one pound of fat ay katumbas ng 3,500 calories. So kung gusto mong mag-lose ng three lbs. in a week, kelangan mong bawasan ng 1,500 calories ang food intake mo araw-araw; kung two pounds naman, kelangan mong bawasan ng 1,000 calories.

Note that 2,000 calories ang recommended daily intake para sa mga babae, at 2,500 naman para sa mga lalaki.

Hence, for a week, your daily diet should only total around 1,000 calories lang. Kaya mo?

WHAT CAN YOU EAT WITH 1,000-CALORIE DIET?

Bago mo karerin ito, it is best to plan your meals with a dietician or a nutritionist. Nag-iiba-iba kasi depende sa current weight at health condition ng tao.

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But in general, it is a matter of making the right food choices and eating smaller portions throughout the day.

1. Kumain ng gulay at prutas na low in calories at high in fiber.

Bukod sa nakakabusog sila, mas matagal din sila ng ma-digest kaya mas matagal ka ring gugutumin. 

Samantala, may mga pagkain na sadyang nakakabusog. Ang staples sa listahan ng iba't ibang health websites ay boiled egg, oatmeal, apple, nuts, Greek yoghurt, at soup.

2. Humanap ng healthier alternatives.

So instead of french fries na may at least 200 calories, go for salad. Instead of softdrinks na nakaka-stimulate ng hunger hormones, water na lang. Instead of milk tea, go for black coffee. Iwas muna sa bacon at burger, mag-chicken breast o white fish muna.

3. Bawasan ang sugar at sodium intake mo.

Alam mo bang ang isang kutsarita ng asukal  ay equivalent to four grams at kulang-kulang 16 calories? At ang 100 grams nito ay equivalent to 376.7 calories? 

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Kaya iwas muna sa mga sweets at white bread.

Ang sodium naman ang siyang cause ng bloating at water retention. The latter alone can help you lose up to two lbs., althoug temporary lang.

High in sodium ang table salt, pero ang top sources nito ay ang processed foods gaya ng cheese, cold meats, bread, frozen meals, soup mixes, at junk food.

Low in sodium ang mga gulay at nuts. 

Ang saging,avocado, at madahong gulay naman ang nakapagpapababa ng sodium.

Ayon pa sa mga health websites, ang high-salt diet ay may koneksiyon sa higher body fat.

4. Eat more frequently in smaller portions.

Imbes na kumain nang typical serving size three times a day, puwede kang magdagdag ng snacks in between main meals.

Narito ang sample meal plan:

Breakfast

  • 1 medium apple
  • 2 eggs

Total: 275 calories

Morning Snack

  • 3 cups plain air-popped popcorn

Total: approximately 90 calories

Lunch

  • 1/2 chicken breast
  • 2 cups shredded lettuce
  • 1 handful cherry tomatoes
  • 1 small baked sweet potato

Total: approximately 260 calories

Dinner

  • 3 oz. (1 serving) salmon filet
  • 1 cup boiled or steamed broccoli
  • 1/2 cup brown rice

Total: 300 calories

Dessert

  • 1 1/2 cup strawberries
  • 1 cup chamomile tea

Total: 70 calories

Total Calories: approximately 995

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WHAT TYPE OF EXERCISE CAN HELP YOU LOSE WEIGHT IN ONE WEEK?

Sa period na ito, hindi actually recommended ang intense workout, halimbawa na lang ay ang resistance training, na ayon sa Philadelphia-based weight-loss doctor na si Charlie Seltzer ay posibleng pabigatin ang timbang mo dahil sa "inflammatory response" ng katawan.

Kung sumobra ka man sa calorie intake mo, you can burn them through brisk walking.

Sa estimate ng Harvard Health Publications, mula sa 149 hanggang 220 calories ang puwedeng ma-burn sa 40-minute brisk walk. 

HOW CAN SLEEP MAKE YOU LOSE WEIGHT?

Bukod sa pagkain at exercise, kelangan mo ng eight-hour sleep.

Alam mo bang ang kakulangan sa oras ng tulog ay sinasabing nagpapabagal ng metabolism?

Nakasaad sa isang study ng Proceedings of the National Academy of Sciences, ang scientific journal ng National Academy of Sciences sa U.S., na ang pagpupuyat ay nakakagutom dahil kapag gising ka, mangangailangan ang katawan mo ng energy. 

Dagdag pa nito, "...sleepy eaters tend to consume more than enough to compensate, which leads to weight gain."

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Sabi naman ni Dr. Jacob Teitelbaum, isang espesyalista sa chronic fatigue syndrome, "The appetite hormones leptin and ghrelin are made predominantly during sleep, which means that people have less of a sense of satiety if they're not getting enough sleep."

Dagdag pa niya, nagbi-build ng muscle at nagri-repair ng tissue ang katawan kapag ikaw ay tulog. At kapag mas marami kang muscles, mas mabilis ang metabolism.

"You [won't] have as much muscle if you're not getting enough sleep. You'll actually wind up with more fat and less muscle."

HOW CAN STRESS MAKE YOU GAIN WEIGHT?

Sa period na ito, avoid stress. Kalma lang.

Ayon sa Health.com, kapag stressed out ka, tumataas ang level ng stress hormone na cortisol sa katawan, at sinasabing may epekto ito sa paglakas ng appetite, pagkakaroon ng food cravings, at pag-accumulate ng belly fat.

Sa artikulo na inilabas ng WebMD.com, sinabi nitong ang "increased levels" ng cortisol "cause higher insulin levels." Kapag nangyari ito, "your blood sugar drops and you crave sugary, fatty foods."

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Ang resulta: More stress = more cortisol = higher appetite for junk food = more belly fat.

OTHER CONCERNS

Paano kung bigla kang magutom? 

Makakatulong ang pag-inom ng tubig at green tea, na parehong zero calorie.

Paano kung bigla kang mahilo o manghina?

Kumunsulta sa doctor. Bago mo i-set ang iyong one-week goal, tandaan na ang 1,000-calorie diet ay hindi para sa long-term weight loss.

Paano kung ang plano mo ay mag-lose 30 lbs. in less than three months? Puwede bang i-maintain ang 1,000-calorie meal plan para mabawasan ng three lbs. ang timbang mo every week for ten week?

Mas mainam na humingi ka ng recommendations sa doctor, dietician, at trainer. Alam mo bang you can lose 600 calories through a gym workout? Marami ring klase ng diet na puwede mong subukan without sticking to the 1,000-calorie meal plan.

Good luck!


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