Tamang gawin o kainin para mabawaan ng timbang at lalo na pampaliit ng tiyan?

[luis]

The RDA has long been considered archaic by the Medical Community,it was issued during the war and was designed to prevent nutritional deficiencies,it underwent so many revisions and is now renamed as DRI in Canada and the US

[pinoybrusko]

.....eto simulan natin


breakfast: isang saging na malaki at tubig
lunch: 3 pcs fried chicken
          3 cups rice
dinner: 2 slice of bread with cheese
            1 chocolate milk at tubig


.....the next day sumakit ulo ko I feel weak at nanghihina ako


breakfast: 2 pc pancakes with syrup
                 1 orange juice at tubig
lunch: 1 order ng chicken afritada ung may carrots at patatas
           3 cups of rice
dinner: 1 medium size vegetable pizza
             2 liters na tubig


......I have done this routine for straight 5 days tapos ung 2 days na weekend medyo malakas ang kain ko lalo na pag dinner hehehe......

.....di pa din ako pumapayat.....   what's your recommendation to me?
           
           
           

[pinoybrusko]

......kilo, pano mo nacompute ung normal daily intake? can you validate this I'm 5"11, 32 age, 220 lbs weight.....at bakit ganun minsan I feel weak in the morning at masakit ulo ko, minsan naman sa hapon.....feeling ko nga konti lang nakakain ko eh.....yan ang routine ko for straight 5 days pero dun sa 2 days na weekend di ko makontrol ang kain ko ng dinner......yes, wala ako talagang exercise.....

[pinoybrusko]

Don't eat too much simple sugars (syrups, candies, cakes) kasi lalo kang gugutumin nyan. this releases insulin too much at mawawala agad sugar sa katawan mo.

....cge I will avoid simple sugars na......target ko in one month maglose ako ng 22 pounds.....kaya ba ito? baka ma-ospital ako nito after hehehe    thanks for the special effort kilo for this.....


....with regards dun sa pagsakit ng ulo ko ok na paggising ko kanina nawala na though medyo natagalan ako matulog kagabi kasi nga masakit ulo ko kahit nasa bed na ako nakahiga.....

[pinoybrusko]

.....eto meal ko ngayon

breakfast: 1 tuna sandwich
                  1 tubig

lunch:  3 cups of rice
           1 lata ng meatloaf
           1 tubig

dinner: 2 pcs bread
             1 tubig

[pinoybrusko]

eto meal ko last night..

breakfast -  1 bread
                   1 tubig

lunch: 2 pcs bbq stick ng chicken kebab
           3 cups rice
           1 tubig

dinner: 2 orange fruit
             1 banana fruit
             1 apple fruit
             1 tubig

[pinoybrusko]

oops modify ko lang yung sinabi ko. i just consulted my classmate who is a board certified nutritionist, she said na isang pizza slice is around 250-350 calories per slice with the whole pizza going for around 1200 kcal.
made me cry when i heard that.

.... un na nga lang nagpapasaya sa akin while watching a movie at night pero sige kailangan disiplinado ako, I already started eh nakaka 5 days na ako na controlled ang kain

yesterday,

breakfast- 1 tuna sandwich
                  1 tubig

lunch- 1 order chopsuey with chicken
           1 tubig

dinner- 1 shawarma
            1 tubig

[angelo]

pwede ba rito ang south beach diet?

[pinoybrusko]

pwede ba rito ang south beach diet?

....uu pdeng pde yan pero di ako gumagawa niyan kundi yung kasama ko sa work.....kkatamad ng preparasyon niyan hiwa dito hiwa doon ng veggies dagdagan ng meat chunks at salad dressing....aside from that magastos pa....

[angelo]

pwede ba rito ang south beach diet?

....uu pdeng pde yan pero di ako gumagawa niyan kundi yung kasama ko sa work.....kkatamad ng preparasyon niyan hiwa dito hiwa doon ng veggies dagdagan ng meat chunks at salad dressing....aside from that magastos pa....

wala naman diet na hindi magastos. mas mahal kumain ng healthy kesa sa unhealthy and caloric.

[dheric012]

eto lang yan wag maging masiba....isipin mu me iba pang kakain at nagugutom....hahahaha.......at magbanat ng buto.....para nagagamit mo ung mga kinakain mu....aus bah...

[manz_eziekiel]

puro ulam lang kainin mo morning and afternun lang tapos maraming water
mas maganda kung gulay at prutas ang gawin mong snacks like salad

[maykel]

Try ko ngang gawin to... hehe

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

Just remember that slow and steady wins the race when it comes to slimming your waistline and flattening your stomach. There's no such thing as losing your stomach fast. You have to work at it daily and remain consistent with your diet and exercise.

If you remember nothing else, remember this: A flat stomach comes with TOTAL BODY FITNESS - not just from spot toning your stomach with crunches.

[marvinofthefaintsmile]

^^ I agree with this!

[maykel]

Healthy Snacks for Your Tummy

Here are some healthy snack foods you can munch on without feeling guilty...

Popcorn
As long as you don't saturate it in butter and/or salt (a.k.a. movie theatre popcorn) this is a very healthy snack.

It's very high in fiber and low in calories. The best kind to eat is the air popped but if you're going to pop it on the stove make sure you use oils with monosaturated fats like canola or olive oil.

Be careful with microwave popcorn. Check the labels for sodium and fat content because it varies from brand to brand.

Almonds and Other Nuts
You've heard the old phrase "An apple a day keeps the doctor away." Well now people are saying the same thing about a handful of nuts.

The biggest weapon contained in nuts is the monosaturated fat. This kind of fat is actually good for you and can even help clear your arteries.

Nuts help fill you up and are also high in Vitamin E, fiber and magnesium.

Vitamin E is an antioxidant that helps fight diseases such as cancer, asthma, osteoperosis and a host of other inflammations.

Sunflower Seeds Will Also Work
Sunflower seeds are like a cousin to the nut and contain a lot of the same good characteristics.

If you choose to eat these, be sure to choose the ones with low or no salt. Many people like to lick the salt from the shell and that's when a healthy snack turns into a not-so-healthy snack.

The salted shells are fine in moderation but just be sure to limit your consumption.

Peanut Butter
Peanut butter is a delicious member of the legume family. It has a lot of the same good qualities as regular nuts, and is great because it will fill you up quickly.

If you ever want to hold yourself over to the next meal just eat a couple of teaspoons of peanut butter. That's 190 calories right there and you get a load of protein.

You can also add it to your fruit, crackers, or even a smoothie. It makes a great healthy snack.

Watch your consumption of it, however. Despite the protein, peanut butter is considered a high-calorie food. So be sure you don't overdo it.

Smoothies
Fruit smoothies can actually be used as a meal replacement if you pack them with enough ingredients.

Depending upon what you put in them, they can contain anywhere between 400 and 600 calories which will keep you full for hours.

The benefit to this kind of snack is you can get fruit, protein, fiber and dairy all in one delicious serving. The choice is up to you.

Lisa's Tip: If you live near a Smoothie King this is the best place to go! Not only do they have tons of flavors, but you can even ask for extra protein/whey powder (great for toning your stomach) and many other healthy ingredients that will give your drink a healthy boost.

Another Note: If you're watching your sugar intake, please understand that smoothies are very high in sugar - even though most of it is natural.

Sugar turns into fat when it's not burned off so I wouldn't eat a smoothie everyday. If you really find yourself enjoying them, see if you can order a "light" or "low sugar" smoothie. Many places offer that option.

Beef Jerky
Who knew? Beef jerky is actually a very healthy snack contrary to popular belief. On average one ounce of jerky contains about 70-80 calories, 12 grams of protein and around 1 gram of fat.

Just remember to buy your jerky at a health food store. The kind you see in regular grocery stores are generally high in sodium.

Low Fat Yogurt
An 8-ounce cup of yogurt generally contains 2-3 grams of fat and around 150 calories. This is a much better snack food option than something like ice cream.

A recent study showed people that consumed three servings of light yogurt daily as part of a reduced-calorie diet lost about 20 percent more weight than those who only cut calories.

Some recipes will even call for low fat yogurt to replace sour cream.