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weight loss scheme

Now that you have learned how to determine your weight goal from our previous article, it is now time to determine your diet scheme. Are you wondering which one is really fit and safe for you? As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the advantages and disadvantages of some common weight loss diets. In this article, we will discuss the three most common weight loss diets: Calorie-controlled Diet, Intermittent Fasting and the Ketogenic Diet.

Calorie Controlled Diet

A calorie-controlled diet is a balanced diet with a specific calorie count that is either adequate to maintain your current body weight or lesser in calories to induce weight loss. It focuses on healthy food choices and food portions. For weight loss plans, it is less than 500 to 1000 calories of your current diet. A Registered Nutritionist-Dietitian can help you calculate the personalized calorie count and portion sizes for you. Here are some of the advantages and disadvantages of a calorie-controlled diet:

Determining Weight Goals

As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on how to compute your weight goal that will help guide you in your weight loss program. In this article, we will discuss the most common method of computing your desirable body weight - the Tanhhauser’s Method. The example that will be presented below is for a 5’0’’ ft tall Filipino male or female.

How to Compute Desirable Body Weight Using Tannhauser’s Method

The Tanhhauser’s method is a formula that computes the desirable body weight based on your current height. For Filipinos, the weight is 10 percent lower than the original computation because of our smaller body frame.

Filipino Food Ranked

Image Source: Taste Atlas’ Facebook page

By: Ms. Karynne Simon

After catching the attention of the Filipinos recognizing Sinigang as the world's “best vegetable soup”, the international food-cyclopedia, Taste Atlas, has published its ranking for “best Filipino food” topping off with Lumpiang Shanghai.

Filipinos got stirred with the results. Few of them agreed but most of them, well how should we call it, roasted the results!

Culinary experts and diners from all around the world gave Lumpiang Shanghai a 4.9 out of five-star rating. The Sinigang (4.8) comes in second, followed by the local morning staple Tocino (4.7). While these three belonged in the best tier Sisig (4.4), adobo (4.3), and Lechon (4.4) are on the great tier (4.2). Daing (3.8), Pinangat (3.6), and Torta (3.6) are proponents of the OK tier while Pinipig (3.3), Dinuguan (3.3), and Balut (2.6) are included in the worst tier.

physical activity and lifestyle

Do you spend most of your time sitting all day? Do you regularly smoke or drink alcohol? Are you wondering if your current lifestyle practices may affect your current health? As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:

● Anthropometric Assessment
● Biochemical Assessment
● Clinical Assessment
● Dietary Assessment
Ecological Assessment

This article will focus on the Ecological Assessment. This step allows you to reflect on your current lifestyle in terms of your physical activity, sleep hygiene and practices that may negatively impact your health such as stress, cigarette smoking and alcohol consumption. By having an awareness of these aspects, you will be able to tailor your plan based on your current lifestyle.

Anti Cancer diet

Image Source: Bigstockphoto.com

Do you know someone from your family such as a grandparent, parent or relative who has been diagnosed with cancer? Some of these cancers may be genetic or inheritable if:

● Two or more relatives in the family have been diagnosed with cancer
● More than one generation is affected such as grandparent, parent and your generation
● Cancer is diagnosed early under 50 years old
● Same cancer occurred in several family members

If you answered yes to most of these questions, then this article is for you! As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:

Image 2 Food Diary SampleHave you ever wondered why your past diet regimen seems to not work in helping you lose weight? Or have you ever wondered where to start in terms of switching to a healthier diet? If you answered yes to these questions, then this article is for you! As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the second important step in your weight loss or healthy living journey - the Self-Assessment Step which is divided into the ABCDE:
● Anthropometric Assessment
● Biochemical Assessment
● Clinical Assessment
● Dietary Assessment
● Ecological Assessment

This article will focus on the Dietary Assessment. This step allows you to reflect on your current diet in terms of your schedule, types of food you eat, amount of food you eat, how you feel each meal, cravings and other digestive related symptoms by making a 1 week food diary.

Materials Needed:

1. 1 Week Food Diary - You may search for templates online or create your personal one week diary.
2. Ballpen
3. Measuring cups or spoons - for measuring how much rice or vegetables to eat per meal
4. Camera - Optional if you want to take photos of your meals. Photos can serve as your baseline if you plan to modify your diet.