00:33.0
Sa isang lalagyan, apat na servings, 160 calories times 4, almost 700 calories lang naman.
00:41.0
Babawiin ko yung dinayat ko for 7 days.
00:47.0
Weight loss mistake number 1.
00:50.0
You're not cheating anybody but yourself.
00:52.0
Ano ba muna ang cheat day?
00:54.0
Ito yung diet ka for several days
00:56.0
and then one day babawiin mo lang through only eating.
00:59.0
Kakainin mo kahit anong gusto mo as much as you want.
01:02.0
Masasayang lang ang time and effort natin dito.
01:05.0
Bakit ba kasi nag-cheat day ang isang tao?
01:08.0
Dahil hindi sila happy sa diet nila.
01:10.0
Feeling nila parusa ito dahil deprived sila sa mga gusto nilang kainin.
01:15.0
Ano ang dapat gawin para happy ka pa rin while on a diet?
01:19.0
Isama mo sa meal plan mo ang mga pagkain na nagpapasaya sa'yo.
01:23.0
Ito yung mga desserts or snacks na usually kinikain mo.
01:26.0
Part kasi yan ang pagiging tao.
01:28.0
Imbes na kumain ka ng isang buong tub ng ice cream sa isang araw,
01:32.0
why not isama mo sa meal plan mo ang isang serving or 1 1⁄2 cup ng ice cream
01:37.0
at pagkasahin mo yan sa daily calorie limit mo.
01:40.0
Sa ganitong paraan, hindi mo masyado mamimiss yung mga favorite foods mo
01:45.0
at mahiiwasan ang overeating.
01:47.0
Pagdating sa weight loss, you can still eat your favorite foods
01:50.0
as long as it fits your calorie allowance.
01:53.0
Ay naku, nabugutom ako.
01:55.0
Pero ito lang ang gusto kong kainin, potato crisp.
01:58.0
Hindi na ako makain ng meal ko kasi ito lang talaga yung gusto kong kainin eh.
02:02.0
Okay lang diba? Papayat naman ako dito.
02:09.0
Weight loss mistake number 2,
02:11.0
hindi ko makain ng tamang pagkain.
02:13.0
Madaling sabihin na bawasan mo lang yung pagkain mo, papayat ka na.
02:17.0
Mahirap itong gawin. Bakit?
02:19.0
Dahil nagugutom tayo.
02:21.0
Gutom ang kalaban natin sa pagpapayat kaya dapat natin iwasan ito.
02:25.0
At paano natin maiiwasan ang gutom?
02:28.0
Sa pagkain ng tama.
02:30.0
High protein and high fiber food.
02:32.0
Protein ang pagkain ng muscle which boosts our metabolism
02:36.0
at ang fiber naman ang panlinis ng mituka natin for good digestion.
02:40.0
Parehas protein and fiber ay nakakatulong sa pagkabusog
02:45.0
para maiwasan natin ang cravings or yung pagkagutom throughout the day
02:49.0
and we will be able to follow our meal plan.
02:52.0
Ito ang aking breakfast for today.
02:56.0
Puro healthy ang mga yan kaya kahit madami okay lang.
03:00.0
Hindi ako tagaba.
03:01.0
Meron akong oatmeal.
03:03.0
Meron itong milk and sugar.
03:05.0
O diba? Napaka healthy.
03:07.0
Meron din tayong apple slices.
03:11.0
Toast with peanut butter.
03:13.0
Grabe, napaka healthy.
03:15.0
Meron din tayong mixed nuts.
03:17.0
So halo-halong nuts yan.
03:26.0
Weight loss mistake number three.
03:28.0
Sobrang pagkain ang tamang pagkain.
03:30.0
Yung iba naman talagang healthy kung kumain pero sobra-sobra naman.
03:35.0
When it comes to weight loss, calories matter.
03:37.0
Kahit healthy ang food mo, kung sobra naman ay tataba ka pa rin.
03:41.0
Just because a food is healthy does not mean you can eat as much as you want.
03:46.0
Ano ang dapat gawin para hindi sumobra sa pagkain?
03:49.0
Number one, know the serving size and calories na mga kinakain mo.
03:53.0
And number two, make sure na kasha yan sa iyong daily calorie limit.
03:57.0
Paano ba natin malalaman ng serving size at calories?
04:01.0
Pwede kang gumamit ng Google or any fitness apps tulad ng MyFitnessPal na palagi kong ginagamit.
04:07.0
Or dahil uso na ngayon ang mga AI, pwede niyo rin i-utilize yan.
04:11.0
Alexa, what is the serving size of chicken in grams?
04:16.0
According to an Alexa Answers contributor, the normal serving of chicken is 85 grams.
04:22.0
Alexa, how many calories is 85 grams of chicken breast?
04:27.0
85 grams of chicken breast is 140 calories.
04:31.0
At kung nahihirapan ka magbilang ng calories at ayaw mo na masyadong hassle sa pagdadiet,
04:36.0
you can follow the meal plans and recipes sa ating latest ebook, Weight Loss Meal Prep, Easy and Affordable for Pinoys.
04:44.0
Lahat ng meals dito ay moderate to high in fiber and protein para weight loss friendly,
04:49.0
because friendly, budget friendly, lahat ng klase ng friendly.
04:53.0
So, super worth it nito.
04:55.0
We trust for glutes, for bigger and tall glutes.
05:00.0
One, squeeze the booty at the top.
05:05.0
One, squeeze the booty at the top.
05:11.0
Weight Loss Mistake number 4, only doing weight training and no cardio.
05:17.0
Yung puro buhad-buhad lang tapos walang cardio, magigain ka talaga ng weight kung puro weight training lang.
05:24.0
Kasi ang weight training is for muscle toning or building.
05:28.0
Kapag nag-gain ka ng muscle mass tapos nandun pa rin yung fat, talagang magigain ka ng weight dyan.
05:34.0
Importante yung cardio para mag-burn yung fat that surrounds your muscles.
05:38.0
Same lang yan sa pagkakaroon ng abs.
05:40.0
Kahit everyday ka mag-ab workout, kung mayroon pa rin yung fats na nakabalon, ay hindi magiging visible.
05:47.0
So, yun yung importance ng cardio.
05:49.0
It's for fat burning.
05:53.0
Weight Loss Mistake number 5, ito naman kabaliktaran.
05:56.0
Puro cardio lang at walang weight training.
05:59.0
Kapag naman puro cardio lang, yes you can burn calories, lose the fat, pero ang tendency is yung muscle mo ay nawawala din.
06:08.0
So, ang resulta nito ay yung tinatawag na skinny fat.
06:11.0
You may lose weight according to your weighing skill, pero mataba pa rin yung mga problem areas mo like yung chan, yung braso, yung puso, yung love handles.
06:20.0
So, ito naman yung iniiwasan natin through weight training.
06:24.0
Sinabing weight training pwedeng body weights or using external weights like dumbbells.
06:29.0
To make sure na esthetic din ang ating body, para hindi lang pumayat, para sexy pa rin tayo tignan, you need to have a balance of cardio and weight training.
06:40.0
And if you need more help sa inyong weight loss journey, you can join my online coaching program.
06:46.0
Limited slots lang ito para maka-focus ako to each one of you.
06:50.0
Pwedeng-pwedeng kayong mag-join anywhere you are in the world.
06:53.0
Whether you are in the Philippines, US, Dubai, Malaysia, anywhere.
06:57.0
I can't wait to work with you.
06:59.0
If you're interested, just fill out the form in the link in the description.
07:03.0
This is Coach Cat, and as always, stay fit and stay healthy.
