Belly fat, paano nga ba maiiwasan? | Pinoy MD
Isa ba sa iyong problema ang malaking tiyan na kahit todo-effort sa pag-eehersisyo ay hindi pa rin ito lumiliit? Worry no more dahil hatid ng ‘Pinoy MD’ ang ilang tips para rito! Panoorin ang video.
Hosted by Connie Sison and its resident doctors, ‘Pinoy MD’ is an informative magazine show that provides wellness tips and answers to some important medical questions.
Watch ‘Pinoy MD’ every Saturday, 6 AM on GMA Network. Subscribe to youtube.com/gmapublicaffairs for our full episodes.
Hosted by Connie Sison and its resident doctors, ‘Pinoy MD’ is an informative magazine show that provides wellness tips and answers to some important medical questions.
Watch ‘Pinoy MD’ every Saturday, 6 AM on GMA Network. Subscribe to youtube.com/gmapublicaffairs for our full episodes.
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FunTranscript
00:00Best, how are you doing there?
00:21Best, you really don't want to?
00:26We're on a diet.
00:37Where did we go wrong?
00:41We're still too much, aren't we?
00:45Do you also have a problem because no matter how hard you try, your belly still says hello?
00:51When she was young, Beige was known for being very thin, no matter what she ate.
00:57Her growth started when she was 20 years old, when she could finally be left alone in the kitchen.
01:04I'm hungry, I'm going to eat, I'm going to eat, I'm going to cook Adobo at 3am, Lumpiang Shanghai, Dinuguan.
01:12Beige's growth became a turning point for her to change her life.
01:18She joined the beauty pageant last year, and you might think that she became a 4th runner-up.
01:26But the beauty contest is not just for gaining weight.
01:29Beige also has a fitness goal.
01:35We were given a dare by Bilbiling Mandaluyong.
01:39After a year, if you lose weight, you win.
01:44You have a prize, a cash prize.
01:48After the pageant, she has been trying to lose weight for 4 months.
01:53She tried to eat less, but her belly is still big.
01:59I eat one meal a day.
02:01I only eat lunch because I also gain weight for breakfast.
02:04Then I drink green tea three times a day.
02:07She also did a workout.
02:10In fact, she reaches six hours of exercise every day.
02:15From the first day I lost weight, I didn't leave the gym until I finished my workout.
02:22She says that she sees a change, but it's just a small one.
02:26So her question is, how can a big belly get smaller?
02:31In a person, the belly gets fat first because it has more adipose tissue, or the cells that make up the fat.
02:39The fat is also here because it's close to the belly button.
02:44If the fat is still visible, it's called subcutaneous fat.
02:48It means that it's just under the skin and it's easier to shrink.
02:53But if the fat is hard and round, it's visceral fat and it's more dangerous.
03:01Because the fat is already attached to our inner organs.
03:04The more visceral fat, the higher the chance of heart disease, diabetes, and other serious diseases.
03:12To get a small belly, we need to know the right steps.
03:16First, a small belly doesn't mean that the diet is wrong.
03:20Like the crash diet that Beige is doing.
03:23That's why Coach Jeff advised...
03:26Let's say, for example, we eat every three hours.
03:29So at least we can sustain the energy consumption of the body.
03:33Then we can help our metabolism.
03:37Second, the intensity or difficulty of your exercise may not be enough.
03:42There are people who jog, but they also rest for a while.
03:47So we can't push our oxygen consumption, especially our heart rate, to burn more fat.
03:54If our heart beats faster, the demand for oxygen in our body also increases.
04:00As the demand for oxygen increases, it also requires energy.
04:04That's why we burn more fat.
04:07Lastly, and above all, all efforts in working out and jogging are useless if there is no discipline.
04:16The results of your diet and exercise will be manifested.
04:21Jogging will be more effective if you have a meal plan to ensure that your food intake is correct and balanced.
04:28For breakfast, it's good to eat high-fiber and protein foods like oatmeal and eggs.
04:34If it's a snack, you can eat it with bread and peanut butter.
04:44But take note, low-fat peanut butter.
04:48It can also be a protein bar if you're on the go and busy with your work.
04:53For lunch, you can eat grilled chicken breast,
04:56half cup brown rice, and two slices of carrots.
04:59It's also an option to have a yogurt snack and fruit for your afternoon snack.
05:05For dinner, you can eat tuna for protein, for our muscles.
05:14For vegetables, it's fiber.
05:17For sweet potatoes, it's carbs.
05:20It can also help you lose weight faster if you do high-intensity interval training or HIIT,
05:26which May and Dej will also try.
05:28Before that, let's do basic stretching first.
05:37Our first exercise is we're going to do 10 air squats,
05:40then we'll jump to the other pole, we're going to do 8 modified push-ups,
05:45then jog back, then we'll do 10 air squats again.
05:49In HIIT, the exercises will be fast and intense,
05:53and the time to rest or recovery period is short.
06:06Hey, why did you jump first?
06:09Oh my God.
06:11I feel like I'm holding myself.
06:14Usually, a HIIT session lasts from 10 to 30 minutes,
06:19depending on how well you can do it.
06:21We suggest doing it at least 4 times a week.
06:25In that 10 minutes, you'll be able to push your oxygen consumption more,
06:29leading to more fat burning.
06:31This is May's first time doing it, so they'll try it within 4 minutes.
06:371, 2, 3, faster!
06:40It prolongs the post-metabolism effect, or afterburn, as they call it.
06:50If you have a healthy lifestyle,
06:52you'll see a real difference in the size of your belly in as early as 3 months.
06:57Remember, small size is not just the name of beauty.
07:01It's also good for our health.