Ai-Ai delas Alas had only one condition when her husband Gerald Sibayan decided to lose weight: "Huwag iinit ang ulo."
Because Gerald decided to work out and follow a strict diet, the comedienne wanted to be assured that the latter will not cause mood swings.
Fortunately, the 25-year-old pilot successful achieved his fitness goal in three months. He has so far lost 50 pounds from his original weight of 240 pounds.
In an exclusive interview with PEP.ph (Philippine Entertainment Portal), Gerald revealed his diet to lose weight, particularly, what he had to give up.
1. NO junk food
The secret, he said, is "tamang diet," which had the "wastong guide ng coach."
He had to give up though on "sobra-sobra na chocolate and chips."
Gerald remarked, "Isinakripisyo ko ang cravings ko..."
According to Healthline.com, potato chips are very high in fat, refined carbs, and salt. Along with French Fries, they make you overeat.
They are also high in calroies. Five ounces or 139 grams of French "typically contain about 427 calories."
Commercially produced milk and white chocolate varieties are loaded with added sugar and fat.
2. NO rice
White rice is extremely rich in carbohydrates and low in protein. And to lose weight, it is important to increase the intake of protein.
Gerald decided to totally eliminate it from his diet, "Hindi na ako kumakain ng rice."
But if you can't easily give it up, nutritionists advised "eating only 50 to 150 grams of carbs every day."
Note that one-third serving of rice contains 80 calories, one gram of protein, 0.1 gram of fat, and 18 grams of carbohydrate.
Based on dietary guidelines, carbohydrates provide around 45 to 65 percent of your daily calorie intake.
If you are on a 2000-calorie diet, you should consume not more than 225 to 325 grams of carbs every day.
But if you want faster results, go for 50 to 150 grams of carbs every day.
3. YES TO a high-protein diet!
For the past three months, Gerald had a white-meat diet.
He detailed, "One kilogram of chicken thighs for one day. Kapag sawa na ako, half kilo naman ng tuna fish."
Meanwhile, since Gerald had the discipline of a former athlete (he was a varsity player at De La Salle University for badminton), hitting the gym regularly was a much-easier task for him.
He asked Coach Flex—who is also the trainer of Erich Gonzales, Janella Salvador, Jake Cuenca, Marjorie Barretto, to name a few—to design his fitness routine.
That plus his "sipag sa gym" helped speed up his weight loss.
He also acknowledged the support of his gym buddy, his wife Ai-Ai.
But the hardest part was when to start?
Gerald said he first went through the stage of acceptance.
"Kailangan tanggapin mo muna sa sarili na mataba ka at kailangan na magpapayat para sa kalusugan, hindi dahil sa porma o kagustuhan na magkaroon ng abs.”
Next, he chose the slowly-but-surely route.
"Ang nasa isip ko dati, madali lang iyan pero mahirap kapag ginagawa mo na. Kailangan talaga na magsimula sa umpisa, hindi dapat advance o minamadali."
He also stopped comparing himself.
"Huwag ikumpara ang sarili sa iba dahil magsisimula ka talaga sa mahirap hanggang makasanayan na ng katawan."
Lastly and most importantly, he did not lose hope.
"Ang huwag mawalan ng pag-asa ang mensahe ni Gerald para sa ibang mga tao na nabigo na magbawas ng timbang dahil nangyari rin ito sa kanya.
"Dati, nawalan din ako ng pag-asa pero nagtiwala ako sa sarili kaya ito ang nangyari sa akin."
After three months, Gerald started reaping his rewards.
"Nagpalit na ako ng lahat ng damit at pants," he beamed.
"Inilagay ko na sa maleta yung mga damit ko na luma at pants na sobrang malaki na para sa akin.
"Yung iba naman, ipinamigay ko na dahil kahit gusto ko pa na isuot, hindi na talaga puwede. Sobrang maluwag na."
He intends to maintain it since "nasimulan ko na."
And what was the reaction of Ai-Ai to his much-leaner physique?
The Kapuso star reposted Gerald's before and after photo, and exclaimed, "kaw na talaga darl.. laban"