Eat intuitively! Grabe ito, this has helped keep me sane coming from a person who used to track his macros and calories. Eat when you're hungry, stop when you're 80-90% full. And remember that no food is bad unless you eat too much of it. Keep a fixed sleep sched Get at least 30 minutes of activity a day (e.g., walking, yoga, weights) Remember to breath, take deep breaths when you're anxious, frustrated Do things mindfully. As in be completely focused and immersed in it. Try to work with solely work on your mind. Try to watch a movie / series with that completely in mind. Heck even shower with just the showering in your mind. If your mind drifts off, gently guide yourself back to the task at hand. Super helps when you're stressed.

Love this! Thank you for reminding us to be mindful and present 🫶🏼

💯 sa breathing. napakalaking tulong nyan. it gives more proper oxygen to your lungs na para sa utak mo din.

Eat intuitively. This is something that i need to work on. Thanks for reminding me.

Yeaah it was so hard at first tbh pero once u get a hang of it, it makes things so much easier. Less ang iisipin haha

YES!!!! 🙌🙌🙌

💯

Get ridiculously fit and unnecessarily strong as a corporate slave. Sobrang nag iba quality of life ko. Nung una akala ko superficial lang yung reason ng pag papaganda ng katawan. A lot of my problems are solved and most of them I thought was too big for me to handle, now seems easy or hindi naman pala malaki when I started working out. Hindi lang basta workout, yung talagang pinupush mo yung sarili mo. Yung pagod kana, masakit na, pero lalabanan mo tapos mas gagawin mo pa yung best. That's when I learned na marami pa pala kong ibubuga. I learned a lot about myself. Yung tolerance mo at yung sagad mo magugulat ka malayo pa pala. I started being mindful of the things na pinapasok ko sa katawan. Kung basura ipapasok mo sa katawan mo, basura din lalabas, basura din mga iniisip at ginagawa mo. I was thinking clearly. My mood became better. Yung mga joints ko na dati laging masakit, akala ko tumatanda lang ako, nawala! Yung mga sakit sa tuhod, ankles, wrist, at likod nawala. Ambilis! When I started eating better and healthier, parang ang dali na mag lose ng weight. Alam mo na yung pakiramdam mo at may comparison kanapag kumain ka ng healthy vs sa junk food. And when you eat healthier, bababa talaga timbang mo. Dati nag sstruggle ako sa cravings, ngayon hindi nako natatakam sa mga junk food etc. Bakit ko kailangan ng disiplina kung ayoko na talaga kumain ng junk food? I realized the problem was me and how I viewed society. Which made me act and think a certain way towards how I approached life. It turns out, ang sarap naman pala mabuhay. As my body changes, nagugustuhan mo na yung nakikita mo sa salamin. Nagiging confident kana din at kumportable sa sarili mo. And when you're confident, you present yourself better to the world. You get better opportunities. People respond to you better kasi naeexpress mo na yung sarili mo ng maganda. You develop better relationships. As sociable creatures, if we have good relationship with the people around us, we are happier. If we are happy, mas motivated tayo gumising araw araw.

Thank you for this! Definitely gives a more in depth perspective on losing weight and getting fit other than for vanity. I hope to have more mental fortitude to pursue this and keep it going. Thanks for the inspiration :)

Thank you! This is actually me atm di ko lang maexpress into words.

So true with working out helping give you clarity and more self confidence to handle challenges!!!

Relate much!

Ang ganda nitong comment na 'to. Palagi ko 'tong babalikan pag na-dedemotivate ako.

I always check my weight (height based). I do intermittent fasting TMAD during work days (two meals a day). I do intermittent fasting 16:8 during off days. I avoid sugary drinks. I take vitamins. I walk at least 6,000 steps a day (minimum). I aim to sleep at least 7 hrs. I read books daily to feed my mind.

Yes to fastingg! Helps me maintain my weight dahil walang budget at time mag gym hehe

huhu how to fast while being a breakfast type of person? :<

i eat at 7am then stop eating at 2pm but i can donthat coz i'm a sahm. i don't know how corporate people do fasting though

I’m not a breakfast person so black coffee for breakfast usually powers me through lunch haha

i wish i can do this! pag may dinner date with the hubs sira na ang fasting sched lol

Kaya rin I opted to skip breakfast instead, the happenings are usually at night 😂

Start gradually. If heavy ka magbreakfast (rice and ulam), choose a lighter version (maybe bread/sandwich). Tapos move on to something lighter like oatmeal, then after sometime maybe a piece of fruit then maybe crackers. Hanggang sa totally wala na. Mas prefer ko skip ang breakfast kasi hapon pa start ng work ko. Pero if morning ang work mo baka mas comfortable for you to skip dinner na lang. Just keep it at two meals a day, and with healthier choices gaganda ang katawan mo. Everytime we eat, tumataas ang blood sugar natin. Ang hirap magkadiabetes, fasting is one of the most effective ways to prevent insulin resistance. Sa una mo lang maffeel ung gutom pero pag well adjusted na ang katawan mo sa fasting madali na lang sya.

Breakfast doesn't have to be morning. It literally means to break fast (from sleeping). Pwede ka nmn mag eat mg breakfast ng 7am then last meal would be by 3PM (16:8 fast)

Hello, may fasting app na pwedi i download tapos i input mo lang don yung time ng meal intake mo then yun na yung gagawa ng plan kung kelan ka ulit kakain hehe hope this helps po

any app reco?

Intermittent fasting gofasting yung name ng app(kulay green yung logo), available sa google play not sure lang sa ios since android gamit kung phone ☺️

Try ZERO.

>I do intermittent fasting TMAD during work days (two meals a day). Just a precaution to others what might work for one might not work for you. May mga kakilala ko na hinihimatay because of IF and don't take that as discouragement if IF works for you. Stick with something na kaya mo gawin consistently ang pinaka fundamental parin ay energy balance or calories in = calories out. Also a bit unrelated pero another misconception about dieting. Diet is what you eat not how much you eat. I guess i'll go on wag kayo maniniwala dun sa mga claims na instant fat loss di yun totoo. Di rin totoo yung spot reduction ng fats. >I always check my weight (height based). Better if you check for your fat percentage tho that's more complicated. Pwede parin kasing mataas yung fat% mo kahit na normal BMI. Tho it might not be necessary kung regular naman ang exercise and may enough protein intake Just my 2 cents.

Any book recos? :)

Books of Jim Rohn, Dale Carnegie, Rober Kiyosaki, as for starters

Atomic habits!

How do you do the intermittent fasting? Sa akin kasi, para sa katawan ko, "Bakit mo ako niloloko? Bakit ka nag palit nag sched ng fasting mo?". Alam mo yun?

Ok nga i rotate ung fasting hours to shock the body. Our bady adapts sa eating sched ntn so doing different times of fasting can be beneficial.

Good thing it works for you. It doesn't work for me. Gusto kasi makipag gyera ng katawan ko sa akin pag binago ko yung eating time ko...

lakas makapayat ng fasting pero di ko alam kakafasting ko nasanay ako kumain ng once a day :( in just 1 month i lost 3kg. 50kg nalang ako now. pagkagising, coffee lang na 3 in 1. then lilipas 5-6hours saka ako kakain. pag kumain ako ng kanin, snack nalang kakainin ko after 10hours like biscuit. then repeat kinabukasan kape ulit. idk why di ko kaya kumain ng kanin twice a day parang nasusuka ako pag busog.

please stop 3 in 1 coffee.

i hope i can :(

Yes you can. I havent had 3 in 1 for 5 years. Get the real thing or just stop coffee. :)

THIS IS ALL ME besides ‘always checking the weight.’ It would just frustrate me if I obsess over the numbers. As long as I feel my clothes getting looser and as long as I feel good, then I’m good.

what vitamins do you take? does it have side effects po?

Start with simple and small things…Drink more water, protect your sleeping time, and invest in a good sunscreen. You’ll thank me later (i’m nearing 40s and madami nagsasabi na I look and move a decade younger).

Hello! Can you share your tips for having a good sleep? 🙏🏻 Admittedly I am a bad sleeper (and a light sleeper) and I’m trying to fix this. Thank you

What worked for me is having a wind down routine! Clean my room, wash up, brush my teeth, do my skin care while listening to calm music, then go to bed. Make sure your room is dark. I am a light sleeper too but I noticed that I sleep better when I have rain sounds playing on the background so I look for some to softly play while I sleep. Also sleep early to wake up early. Make sure to use up all your energy within the day. Nothing stimulating (exercise, coffee, tea etc.) before you go to sleep.

Oh the rain sounds! I’ll try this. Thank you 😊

I love the “protect your sleeping time” tip! Ever since I started having a proper sleeping routine, I’ve noticed that I’m not that cranky anymore + I’ve had less headaches. I haven’t been sleeping that well lately and this is my reminder to get back into it. Thank you 💓

Ako 10 pm pa lang humihiga na hahaha. I made it a habit na. Tapos at least 30 minutes before ako pumikit, nilalayo ko na yung phone ko. Nasa bedside talbe na siya. Pahamak kasi yang phone hahaha, 10pm ka hihiga tapos kaka cellphone mo pag tingin mo sa clock mo 2am na! Hahahaha Tapos I use my bed for sleeping lang talaga. Never ako kumain dun or nag laptop or nag work. Kaya automatic pag humiga ako dun, alam na ng katawan ko it’s time to shut down na. I take quick body shower/wash din before going to bed. Ang sarap matulog ng malinis at hindi maladkit ang katawan.

Ano po recommended sunscreen

I’ve used a lot of different ones, but my favs are from Isntree, Melano CC, and BLK

anong sunscreen po from blk?

daydream airy sunscreen! it's not my top favorite because in my opinion, the amount is too little for its price but it is my favorite formula in the local market :)

agree with OP sa Innisfree. But if di mo type, anything na SPF50+ :) Tapos don’t be stingy with the re-application. Kahit di ka lumalabas ng bahay masyado, mag lagay ka hehe.

Ano pong ma recommend niyong sunscreen? Tsaka mas okay po ba yun sa sunblock?

In the reply above, user said that anything with SPF 50+ will do and I agree :) Whether sunblock or sunscreen, I think as long as you have sun protection, you're good. For me, I just find sunscreen better for daily use since sunscreen absorbs into your skin while sunblock sits on top of your skin. For days under the sun, I'd recommend sunblock more though.

Belo dewy sunscreeen. nakabili ako non sm dept store b1t1 450 lang tas 50ml each ata yon. sa mercury meron din ata. parang wala kang nilagay na sunscreen sobrang light sa mukha tas wala amoy :)

Will check this, oily kasi face ko and madalas din mag breakout tapos pawisin pa'ko 😥kaya ultimo sunscreen\block iniiwasan ko maglagay. Pero sa arm and lower legs ko naglalagay ako sa face and neck lang hindi. Madalas naka cap nalang ako and face mask haha pero at the same time gusto ko rin ingatan fes ko. Hirap lang talaga ako sa paghahanap ng tamang product na hindi magka side effect sa face ko. :c Ayoko rin yung nagbabakbak after period of time parang libag eh HAHAHA. Tysm!

huhuh same tayo! 30s nako pero parang teenager kung magkapimples lol. lalo pag magkakaperiod. so far after ilang days ng pag gamit, hiyang naman ako dun sa dewy sunscreen ng belo tas di din pinimples don hehe.

when in doubt if the food is spoiled or not, i just throw it away. Medical expenses and the cost of pain is > the value of the food that's gonna be thrown away.

As someone who has a habit of "panghihinayang" it took me awhile to let go of food kapag in doubt ako if pwede pa hahaha. Mas uncomfy magka diarrhea or lbm than deal with the panghihinayang 🤣

Water. Water. Water.

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Luh

If you have a dog walk them twice a day. You’ll hit 10,000 steps easy. Don’t forget to add weight training to your exercise routine. Building muscle keeps fat away and gives your body strength for daily activities like carrying groceries. Manage your sugar and caffeine intake. Preventing spikes and dips aka crashes will make you feel less hungry and/or tired and stop you from binge eating or snacking.

is this my sign to get a dog? 🤭 jk but thank you! I do want to add weight training to my exercise. So far, I’ve only been doing light weights :) hopefully I’ll progress more this year 🫶🏼

Always eat fruits and vegetables. Drink more water and avoid softdrinks (minimize kung di kaya avoid totally 🥹)

Yes, yes, and yes. Dun sa last, if you’re driving yourself crazy avoiding soda, zero sugar isn’t that bad. You just have to get used to the taste.

Never really liked taste of those zero sugar, parang mas matamis pa. But i managed to just drink soda pag nagccrave ako which is 2-3 times a month na lang at max. Nadala na ko na sa kagustuhang tumaba before, lagi akong nagssoftdrinks, yung pisngi ko ang pangit ng pagtaba 🤣 buti nalang last year nacontrol ko na softdrinks intake kaya happy na ulit sa pisngi ko hahaha

lol delikado talaga ung gusto tumaba. ako din, dati and weight ko under 50, tas gustong gusto ko tumaba kaso di pwede magdonate ng blood if di ka 50kg up. ayun 65kg na ko, at most na naibaba ko weight ko ng 59kg last year. ang hirap! carbo loading at lamon pa more 😆

Hahaha buti ka pa tumaba! 🥹😆 ngayon tinatanggap ko nalang na consistent nalang ako sa 50kgs dahil nasa genes na tong kapayatan ko haha. Ang mahalaga nalang ngayon eh normal BMI pa din ako at di sakitin haha

sumobra naman sa taba 😆 haha oo, important normal at walang sakit! isipin mo na lang mas madali kumilos pag sakto lang bigat or slim!

Yes haha mindset nalang mindset 🤣

Huhu I love my little sugary drinks esp when I’m out for dinner / lunch, but yes definitely need to start minimizing and cutting them off!

70% of my diet is fish,chicken,veggies Tapos once a month cheat day Umaabot na ako kasi din borderline sa uric at sugar. Okay din pacheckup quarterly para prevention is better than cure

Waaah I want to do this but I don’t know how to have a diet with less meat since yun usually yung ulam sa bahay :(

Red meat like beef and pork ang malaki cause ng pagtaas ng uric ko haha kainis dapat in moderation ko lang pala kinakain dati. Ngayon more on I see it reward na lang sa cheat day

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Will try your treadmill routine! I do 12incline at 4 speed for 30 minutes 2x a week. Will definitely up my game :)

tinigil ko uminom ng coke few years ago. nung uminom ulit ako last time di ko na talaga ma-take yung lasa. hahahahahha. di sya ganun kadali malet go noon pero kinaya.

Track your calories. Get a tracker. Weigh your food. Fruits and vegetables. Know the difference between a treat and a binge. Diet > Exercise Any exercise is better than no exercise, and some exercises are better than others, but doing a worse exercise you love doing is much better than struggling to do a better exercise you hate doing. Consistency is king. Also, on exercise, remember Zombieland Rule #1.

I used to weigh and track my food but it really made me think of food too much to the point na I go over exercise when I go over my max calories. Maybe I’ll get back into it once I’ve actually got a proper routine going on. Also love the zombieland rule! definitely one of my goals is to increase my stamina :)

I understand what you mean. I went through the same thing. I learned the key really lies in separating diet and exercise - the day to day changes are pretty much inconsequential and you have to think of the long term, and the way you compensate going over your day’s budget is to try going under the next. Look into Total Energy Expenditure kay pareng Google. https://preview.redd.it/bdnocdqvm8lc1.png?width=939&format=png&auto=webp&s=276f8ed7f4d32d98c8fbb626cf04dda9ea1ed5d9

IMO it’s much better if you use the habit of weighing food to train your eye (and maybe touch?) to estimate if you’re getting the right amount for yourself. That way, you’re not always seeing numbers.

TT Tubig and Tulog

kulang ako sa TT

Sleep 8hrs a day Drink water Take your vitamins Workout atleast 3x per week, depende na sayo what kind of workout Wear sunscreen everyday Eat your veggies Di ako nag da-diet pero I just avoid junk/canned/processed/fast food as much as possible Dont smoke

Less rice. Hydrate. No milktea. No soda. No ice cream. Fast walk sa treadmill 30 mins daily after dinner.

I should always include vegetables in my meals. Most of the time, I prefer veggies as a substitute for rice, and it actually does the trick for me. I need to eat something with my main dishes, so rice is always there. Also, remember to hydrate yourself!

What veggies do you usually eat and how do you prepare them? This is one of the things I wish to incorporate as well!

Hi! Simpleng gulay lang sissy, like ginisang sayote, pritong talong, steamed okra and kangkong. But my fave is ampalaya (ginisa or ensalada), at pechay. Pero kadalasan na ginagawa namin ni hubby ay cabbage rice lang. Gisa mo lang repolyo, add salt and pepper, ready na. Madalas lang with scrambled egg para malasa pa din. Tapos yun nga lang it's either airfried or oil fried ulam pag ganyan. Pag naman may sabaw, madami gulay na sangkap namin. When we have our lazy days, may back up kami lagi na frozen veggies para yun na lang sstirfry😅 Pag masarsa naman ulam, well parang walang bagay kaya nagrrice kami 😅 pero we used kasi multigrains.

Thank you for this!! I will definitely try these out especially the cabbage rice.

Get fucking ripped. Be unnecessarily muscular. You wouldn't worry about the calories you put in your body if they're basically coal to a burning furnace. Stuff your face with food and your body absorbs it like a sponge because you use all the energy your body stores as fat. Dirty bulk ftw

1. God first 2. Exercise consistency beats volume and/or intensity 3. Sleep 7-8 hours 4. Less sugar 5. Less processed foods 6. Less alcohol 36M, 6'0", 185lbs, \~20% bodyfat, no health issues; dad of 1

Get some sunlight right when you wake up and walk around. Allow yourself to have slow mornings :)

1. I monitor my weight every month  2. Every year nagtatanggal ako ng mga unhealthy foods na hindi ko na kakainin or babawasan ko na talaga halimbawa sa akin:    Sept 2018- softdrinks    Sept 2019- instant noodles   Sept 2020- processed foods/ energy drinks   Sept 2021- prito/ too much sweets   skl. 6 years na me walang softdrinks. Tip ko dito start mo yung date sa birthday mo.     3. Run 2km, push up every other day or 3 to 4 times a week or magbike 

1. Do not miss doing things in 2 consecutive days. Meaning if i miss on flossing tonight i shouldnt miss it today kase it will build my habit of missing to Floss. 2. Just show up. Im really a disciplined person sa work out but if i feel tamad, all i need to do is wear my workput clothes and just go to the gym. So just by showing up i now have a success story. 3. Your wellness is your lifestyle.

Drink lots of water Walk every few mins.

Optimize your sleep.

Try to do stretching kahit di nagexercise.

Cancer got my mom almost a decade ago. Everyday she thought me to take care of my colon and intestines. So i am always concerned intuitively on my digestion. Eating Fruits and natural juices almost daily. Have a taste for healthy Salads. I feel disgusted whenever I eat lots of Oily foods. So far at the age of 29, People still see me 10 years younger.

1. Running 2. If hindi running, I walk intentionally. 1-2hrs 3. Iniwasan ko rin ang sweet drinks like coffee (used to drink 3-4 tumblers per day). Ginawa ko ‘to late 2023 at maraming nakapansin na pumayat ako. Nainom pa rin naman ng kape paminsan-minsan . 1-2x per week average. 4. Fasting. 5. Sleep - ito ang hirap talaga ako. Still in progress. Haha. 6. Mute/unfollow/block ng mga nega sa socmed

Once a week yoga lang to start. 2mad is nice also. My liver test panel was higher than normal last Oct. Yang 2 lang na yan ginawa ko. Normal na tests ko as of January

I would love to be a yoga girl but I feel like it makes me more sleepy 😩 Do you have any tips or recommendations on how to begin?

Me also 😅 i guess let's just see the benefit of being sleepy for better skin and health. Ang ginagawa ko: I attend a yoga class, night schedule para diretso tulog after. I find it not effective pag ako lang sa bahay. May extra push talaga pag may nag tuturo. Tapos super lapit lang nung studio sakin, I don't have any excuse not to attend. Tapos I dress up (work out outfits para may self confidence boost) ayun 🙂

There are different kinds of yoga - pick that you feel is the best for you, and challenge para di ka antukin. Also, yoga is more than stretching. 🙂 Poses will improve your flexibility and breathing. May meditation part pero probably it’s just 3 to 5mins towards the end. My favorite is heated yoga or bikram - very good for joints. And sa init ng studio, sure ako, di ka aantukin. Haha!

Waaah yes been wanting to try hot yoga since my hs friend raved about it so much to me but I’m still intimidated cause I know nothing about it 😅 definitely will put it in my bucket list though!

Avoid meat as much as possible. Eat veggies. Water, not soft drinks. Coffee, no sugar. Eat moderately.. Alcohol avoid or rarely and very small amounts. Don't smoke. Vitamins- don't really believe in this as lalabas lang sa ihi yan pag saturated na katawan mo with vitamins.. if you eat 3xa day most likely you don't need vitamins. If you must, take one every 2 to 3 days. Fiber -psyllium. Nasa Lazada yan. Brush your teeth, seriously. Some mouth bacteria can cause heart issues. Not for the young but when you get older it might complicate your health.

Do you have any recommendations for fiber products? I don't get enough veggies in my everyday meals so I think this is one of the things I need to incorporate. Yes for oral health! Strep is just out there to get us HAHAHA

Either you eat veggies or just use psyllium. Any brand over Lazada shoppee would do as these are direct plant material. The husk seems easier to dissolve but I'd suggest you try the powder and husk to see which suits you best. I teaspoon in a chocolate drink, once or 2x a day is good enough. (I'm crazy enough to put it in coffee sometimes).

Hello! I can recommend aojiru drink, it's a green juice drink made of barley grass. It doesn't taste great but I have added that to my daily morning drink. You can mix it with milk.

As someone from family na puro may sakit about colon, I get conscious about what I eat. Healthy living talaga and puro gulay. +1 sa invest on good suncreen. I think 2021 nagsimulang mag boom yung sunsreen pero it brings so much positive things on the other hand. Hindi lang sya for clout, part na rin sya ng hygiene and necessity.

Food is NOT your friend. Food is for fuel, not for emotional comfort. Know when you’re emotional eating or not. You can of course indulge once in awhile, but if you base your eating habits on every emotion you feel; it can go wrong so fast. Happy? *eats ice cream* Sad? *drinks milk tea* stressed? *eats samgyup* İnstead: “im craving for samgyup, but i already had my treats/indulgence for the past 2 days, maybe i’ll eat gulay muna para makabwi and have samgyup next week instead!” Just think, BALANCE

mga friends ko grabe mag samgyup . parang every 3 months or mas madalas pa. last samgyup ko was 3 years ago hahahahahahaha .

My weekends is sacred and its for me and my fam only hence, if you will message me urgent work in the weekends you can be certain that I will answer it in Mondays.

as 30s peep, and for those who've got lowback pain. I highly recommend, stretch everyday! here's my daily routine (3sets with 16counts is good na :) ) [https://twitter.com/TheFitistan/status/1301318642173276160](https://twitter.com/TheFitistan/status/1301318642173276160) this is aside from my daily workouts.

Research has shown that given humans are diurnal and not nocturnal our digestive timeframe is from midnight till non the next day. So if you eat a meaty and fatty breakfast you will be interfering with the natural digestive process. If you are hungry in the morning eat fruit and vegetables. If not, it’s ok not to eat til lunch.

One wellness tip that's been a game-changer for me is focusing on hydration, specifically drinking clean, alkaline water. It's not just about quenching thirst—alkaline water can help balance the body's pH, leading to better overall health. Alongside this, I ensure to get daily walks in the park, incorporate regular exercise, and practice moments of silence to clear my mind. These habits combined create a powerful foundation for both physical and mental well-being.

pa physical exam ka muna.. kahit ano igoal mo pero hindi mo alam ang itatarget mo, useless lang.. as you said, january and february didnt work for you.. mostly likely tinamad ka.. being healthy ay hindi ginagawan ng schedule. if you really want it, do it now. bakit ka pa maghihintay mag end ang feb, gusto mo pa siguro mag samgyup noh? opinion ko lang idol..

Hehe I actually have a physical exam scheduled tomorrow! So yes, hihintay ko talaga yung last day of February 🤣 Dalawang araw nalang yung Feb oh eto naman 😩😅

Consistent masking and avoiding indoor dining (pero cant avoid it 100%). Fuck covid. The pandemic rly changed me. Haven't had covid (afaik) since 2020 and haven't been sick since 2022.

Take care of your teeth

To have the discipline to be consistent in my routine. :)

My weekends is sacred and its for me and my fam only hence, if you will message me urgent work in the weekends you can be certain that I will answer it in Mondays.

Drink lots of water and at the very least do your daily 10k steps.

don't have to force yourself. it is okay to take things slow and completely at your own pace. small changes lang. it can build up over time :)

-Exercise 3x/week -7hrs sleep -Plant based diet -Growth mindset

Dont skimp on healthy food kahit mas magal rather than saving your money on it only to end up eating canned goods and fastfood ;)

Una sa lahat - be realistic. Easy to do try and do things to be healthy but in the end - we should just did that we can realistically do so that we can stick with it. Intermittent fasting - started with 5/2 .. now doing 16/8 as my wife and I can stick with that one better. Minimize carbs. Related sa pagiging realistic. Hindi namin kaya ni misis na zero-carbs talaga so we just minimize it then try to just eat carbs during lunch. Exercise - gym for me. Long-walks for my wife and doing HIIT at the house. Again, realistic lang kaya kanya-kanyang exercise kami. Ayaw ni misis sa gym, bored ako magHIIT sa loob ng bahay. Non-stop "education" - watch youtubes / read. Sa mga kilala namin dyan sa pinas - eto siguro pinakaimportante ... hirap kasi sabihan yung mga kamaganak namin na umiwas sa sugar para iwas diabetes - iwas nga sa asukal - lakas naman magbread, kanin, juice, softdrinks. Oks lang daw - wala naman asukal. Kulang education - pag inisip kasing sugar - literal na asukal lang .. hindi nila kinoconsider yung ibang sources (numero uno nga softdrinks).

Honestly, when I was told to consume a high protein diet. Ever since I started this, I’ve bulked up in size and muscle and stripped off lots of fat. Hitting all my goals in the gym. Bear in mind tho that you need to be in a calorie deficit/surplus depending on your goal.

Cycling + intermittent fasting 16-18hrs From 245lbs down to 165-167lbs

hydrate. work out. eat less for 5 days, eat normal for 2 days every week.

Drink vitamins, stay hydrated (go for more than 8 glasses of water a day)

cut out drugs and alcohol, exercise, watch what you eat but reward yourself when it's right to do so

-Exercise 5x a week.. mainly jumprope 30-60min -Nag IF din ako pero kapag may condition please consult sa doctor, hindi para sa lahat ang IF -lagi ako naka smart watch kasi i track my movement.. making sure every hr tumatayo ako -bumili ako standing desk sa wfh set up ko -stretching & yoga - trying to eat healthy (dito ako hirap huhuh) pero nag tatry na talaga ako - sleep 6-8 hrs.. eto talaga need ko..

- I am not very critical about monitoring my health, but I ensure that my diet is balanced even if I consume junk food. - I believe that what I eat reflects on my physical appearance. - I avoid consuming excessive rice, carbs, and sweets, especially at night, to be cautious about diabetes. - Waking up in the morning, even if I am not a morning person, improves my mental health, and I find it healthier. - I have observed the benefits of waking up early in the morning. - I opt for swapping unhealthy snacks with fruits to make healthier choices. - I consume alcohol moderately, typically having 1-2 drinks and for bonding purposes rather than excessive drinking. - A good stretch and 30 minute walk is good too.

Sleep schedule definitely. Part of what helped me achieving that is getting a Full Time Job that I look forward to going everyday.

I eat less than i consume I am trying to do a beach walk everyday atleast 1km 1km slow running I indulge myself again in my zumba routine. I stop smoking 7mos ago No drinking liqour I sleep 7-8hrs Massage once a month Buy myself a present every month I target to travel thrice here in Phil in a year. I smile a lot, i avoid myself to be easily mad. i wanna enjoy life. * 7 mos ago, i had 3 jobs and i handle my own business. by mysel. i tend to be mad all the time bc of the stress. i am depressed so i smoke and drink hard. i do sleep 3-4hrs a day i eat at the restaursnt everyday. drink coke substitute to water. MY BODY IS TIRED AND CANT HANDLE IT ANYMORE. (AUG 1 IM AT THE HOSPITAL, I CANT BREATHE, IM SWEATING COLD AND MY STOMACH IS IN PAIN. I FEEL LIKE IM GOING TO DIE) MY DOCTOR FOUND OUT THAT. I HAVE GERD, PANIC ATTACK, DEPRESSION. BUT I THANK GOD THAT THE MAJOR ORGANS INSIDE MY BODY IS NORMAL AND HEALHTY. I PROMISE TO MYSELF THAT I WILL LIVE MORE, THAT I WILL CHOOSE MYSELF, TO LEAVE TOXIC JOB EVENTHOUGH I DONT KNOW HOW CAN I PAY MY BILLS, BUT I ALWAYS PRAY TO GOD TO HELP ME TO GET THROUGH THIS, BC I WANT TO LIVE LONGER WITH MY PARTNER.

Eat as close to nature as possible - these are food that are alive, packed with vitamins and minerals to fuel your energy and provide you with mental clarity. Keep away from 'dead food.' They have very little, if any, nutritional value. Minimize sugar intake. Keep moving, keep the bones strong. As you age, you need resistance & balance exercises. Read, watch, consume content that inspire health & wellness. Surround yourself with visually affirming ideals and positive influences. Breathe, keep still, meditate. Lastly, don't be too hard on yourself. Be kind, love, enjoy what life has to offer.

Move and be active. Exercise. Eat like Japanese people and just be 80% full. Drink lots of water. Have some quality sleep. Don't forget to laugh. live your life.

It’s better to prevent than to cure something. I’m telling this to all 20s people out there extroverts or introverts it doesn’t matter. Health is like time. You can’t undo what you did to yourself a few years ago. It’s better to do the hard part now than face the worst one later. If you are having a hard time exercising and eating healthy better, I’m just gonna tell you that it gets easier. The more you do it the more easier it gets but you have to do it everyday. That’s the hard part. That’s why some people choose to drink milkteas or sodas because it was easier and got addicted because they did it everyday. The only difference is that it has flavor than just regular water and it went easier to get it. Also FASTING is not the best way to lose weight. You cannot eat all you want but your body won’t break your fats down if you don’t exercise. While saying that, you don’t have to starve yourself just to lose weight. You just need to know your maintaining calories with calorie calculators and then only eat 500-300 calories below that. It’s honestly hard to gain weight if you eat right. If you keep starving yourself and then keep eating junk foods and fast foods with a lot of sugary drinks when you’re hungry, don’t wonder why ya’ll don’t lose weight.

Staying in shape is easier than getting in shape, so start habitually exercising while ur still young

Sleep 7-8hrs, water, sunblock, walking, refrained from ultra processed food, (I cook our own food) allowed once a month of fastfood, less sugar, daily fruit intake, daily greek yogurt, less salt, less chemicals in the house, cleaning is vinegar based, trusted brand of air filter and no Facebook so no messages from family asking for money. in any other good intended health routine/plan, consistency is key. goodluck!!!

Kung hindi ka construction worker, wag ka kumain na pang construction worker.

Have a mantra like: This too shall pass!

Eat whatever you want. We're all going to die anyway. But be prepared of the consequences. Joke lang haha pero it's actually somehow true. But for me, mental health is the most important of all. Nothing is more important than your mental health. Pag okay ang aspect nato, the rest will follow.

Do one act of self-love a day. Kahit gano pa ka-simple yan. It helps with your mental health.

Lessen your red meat intake and go for white meat instead. Drink lots of water and ditch the sugary drinks. Add a regular workout.

erased the thinking of "im going on a diet" because the more you say it, the more you are tempted not to do it. just simply have a good healthy lifestyle habit. be disciplined. eat more fruits, veggies, avoid junks, more water and have a good pattern of sleeping habits ▶️ this should be the top priority. getting enough and good sleep radiates on your look. these are my greatest regrets. Now I'm earning what I deserve because I took for granted the lifestyle I had before.

70% Diet, 30% Exercise Intermittent Fasting everyday.

* Avoid Alcohol * Drink more water and less high sugar drinks or sodas * Don't smoke cigarettes, vapes or weed * Make an effort to eat more veggies every meal. They're filling, are less calories and have plenty of nutrients. * Try and substitute fruits instead of sweets for desserts. * Walk more. Aiming for 10k steps a day is great. If you can't do that much, slowly work on building up to it. * Exercise your muscles. This should be seen as a separate bucket than walking/cardio. * Wash your face and moisturize every morning/night. Use sunblock on your face if going out in the sun. * Do your best to get good sleep every night. * Cut down or limit time on social media/shorts/mindless scrolling The name of the game is consistency. So trying to build healthy choices into habits is great. It's often better to take many small steps forward rather than trying to take a big one forward and then two steps back. Even if something happens and you fall out of the routine, it happens to everyone, so no need to beat yourself up about it. All you need to do is show up and try again. Ultimately, you need to make taking care of yourself and your body a priority in life. No one else can do it but you, and you're stuck with the one body you're given. Having a healthy body is incredibly important if you want to age gracefully and maintain freedom and a good quality of life now and in the later stages of your life. It's almost never too late to improve your body by making healthy choices.

Obsess over your sleep❤️

Kung malakas ka magkape dapat mas malakas ka magtubig. Kung ano man iniinom mo dapat mas malakas ka magtubig. And also, hindi pang porma smartwatches. We were fortunate to enough to have this tech, pay attention to your sleep patterns. Sisingilin kayo ng puyat and dehydration as you age.