New Year, New Me! Paano nga ba ma-a-achieve ang body goals ngayong 2025? Alamin ‘yan sa video na ito.
Hosted by the country’s top anchors and hosts, 'Unang Hirit' is a weekday morning show that provides its viewers with a daily dose of news and practical feature stories. Watch it from Monday to Friday, 5:30 AM on GMA Network! Subscribe to youtube.com/gmapublicaffairs for our full episodes.
Hosted by the country’s top anchors and hosts, 'Unang Hirit' is a weekday morning show that provides its viewers with a daily dose of news and practical feature stories. Watch it from Monday to Friday, 5:30 AM on GMA Network! Subscribe to youtube.com/gmapublicaffairs for our full episodes.
Category
😹
FunTranscript
00:00Oh my Kapuso, is your new year's resolution to reduce your weight?
00:07No, I'm just kidding.
00:09No, no, it's the same.
00:10Yes, always.
00:11A lot of people have achieved that and here's a sample of their new year's resolution.
00:17Oh wow, before and after.
00:20Wow, it's so inspiring.
00:22They're so inspiring.
00:24Oops.
00:25Wow.
00:27Before and after, there's a huge difference.
00:30But the big question is, how?
00:34It's back to square one.
00:35How?
00:36That's what we're going to talk about this morning here at UH Clinic.
00:41To achieve the Body Goals this 2025, we have with us the wellness expert and coach
00:48and personal trainer of the stars, Pauline Quiza.
00:52Good morning and welcome to Unang Hinig, Pauline.
00:54Good morning, Pauline.
00:55Good morning everyone.
00:56Happy New Year.
00:58Pauline.
00:59Yes, thank you for coming.
01:00I'll get your number later.
01:02Yes, we need help.
01:04We have a client.
01:05Pauline, every new year, of course, all new year's resolutions, as I can see,
01:09their goals are to reduce their weight.
01:11Yes.
01:12How is that?
01:13Because it seems like they've been overloaded with the Christmas and New Year, right?
01:17But how do they start their journey with weight loss?
01:21What should they do?
01:22Step one.
01:23Yes, step one.
01:24Okay.
01:25Step one, actually, is the mindset.
01:27It's very important to have a mindset.
01:29Mindset.
01:30Because for us, if we work on just new year's resolution, it won't work.
01:36We should think for long-term goals.
01:38We should say, I want to be healthy.
01:42So that's our number one goal.
01:44We need to have a mindset to be our best self.
01:48Okay.
01:49Then?
01:50After the mindset, I have the 3Ms.
01:523Ms?
01:533Ms.
01:54So I have the mindset.
01:55First is the mindset.
01:56How do we think that we're doing the right mindset for weight loss?
02:02So first is, tell yourself first that I love my body.
02:06Okay.
02:07I love my body.
02:08Therefore, I will take care of it.
02:09Okay.
02:10It's not just the type of, I love my body because I want to wear a bikini for summer.
02:14Okay.
02:15Okay.
02:16We're getting there.
02:17We're getting there.
02:18Right?
02:19So now, let's have long-term goals.
02:20And after the mindset, what's important is our mindful eating.
02:26Oh no!
02:27That's our problem.
02:28Okay.
02:29Because people always say that we need to be on a diet.
02:34Yes.
02:35So I don't believe in diet.
02:36Okay.
02:37I believe in mindful eating.
02:40Therefore, I know that I want to be healthy.
02:43I will take care of my body.
02:45And then, I will eat the right food.
02:48The right food is what they should eat.
02:51Okay.
02:52So those are the two M's already.
02:53Yes.
02:54But before we start, should you set a target of how many kilos?
02:57For example, I want to lose, this is true, I want to lose about 15 to 20 pounds.
03:02Do I need to include my mindset?
03:04Actually, the most reasonable weight loss is 1 to 2 pounds per week.
03:11Ah.
03:12So that's about 1 kilo per week.
03:13Not suddenly.
03:14Not suddenly.
03:15Okay.
03:16So that's our baseline water retention in our body.
03:181st.
03:19And then, after that, you get the weight loss.
03:21That's really what will happen.
03:22Okay.
03:23Of course, a major factor in losing weight is eating, right?
03:26Yes.
03:27So what should a person who wants to lose weight eat?
03:32In mindful eating, can I eat everything?
03:34Can I eat all but in small portions?
03:37In other words, small frequent meals.
03:39Yes, exactly.
03:40That's what you do, right, Egan?
03:41Actually, I have a sample.
03:42Okay.
03:43Ah, we have a sample.
03:44Okay.
03:45Let's start.
03:46Let's start.
03:47Let's start.
03:48Let's show it.
03:49This is the kitchen today, Egan.
03:50Yes.
03:51Wow, here it is.
03:52Our favorite.
03:53Oh, we have breakfast.
03:54This is our favorite.
03:55Okay.
03:56Yes.
03:57All right.
03:58Okay.
03:59Okay.
04:00So, first of all, who is fond of K-drama?
04:03Everyone.
04:04Okay.
04:05All Filipinos.
04:06Right?
04:07Usually, what we'll do is we'll do bench eating.
04:09Yes.
04:10But probiotics are very important.
04:12Koreans' secret to losing weight is kimchi probiotics.
04:17Okay.
04:18Because it really has a mind-gut-love connection.
04:21Yes.
04:22So, it's very important.
04:23So, it helps boost your metabolism.
04:26Then, we have a plate here to show our viewers the reasonable amount that we can eat in a day.
04:33In fairness, this is a lot.
04:35It's a lot.
04:36Because a lot of people say that we can only eat a little.
04:38It doesn't mean that we can eat it all, right?
04:39It doesn't mean that we can eat it all.
04:40I hope so.
04:41Yes.
04:42I really want to eat it all.
04:45So, what is this?
04:46What do you recommend?
04:47Actually, this is why it's called mindful eating.
04:49Because think about it, I'm not always hungry.
04:52Okay.
04:53You have to feed your body what's good for your body.
04:56Okay.
04:57Just right.
04:58So, first is the protein.
04:59Our protein is important.
05:00Chicken, meat.
05:01Okay.
05:02Chicken, fish.
05:03Because it's important.
05:04Because, of course, when you eat salmon, it's high in omega-3.
05:07Yes.
05:08It's important.
05:09So, our food is high in omega-3.
05:10We're not always hungry.
05:11We're not always hungry when we have protein.
05:12Okay.
05:13Plus, when you exercise, we can see that one-fourth, actually half of the protein is here.
05:19Then, our vegetables are one-fourth.
05:22And then, our rice is only one-fourth.
05:24Yes.
05:25Carbs.
05:26Okay.
05:27Some people say no rice diet, but we need carbs for energy.
05:29Okay.
05:30Okay?
05:31And then, of course, our fruits.
05:32Rice is one-fourth.
05:34So, she eats five meals a day.
05:36Yes.
05:37She eats snacks, right?
05:39Yes.
05:40Big meals.
05:41But there's a saying, two meals a day is enough.
05:43Yes.
05:44Because our mindset is breakfast, lunch, and dinner.
05:47Dinner, yes.
05:48It's true.
05:49Right?
05:50Actually, Polo works with us.
05:51Yes.
05:52It's two meals a day.
05:53Ah.
05:54So, breakfast is important.
05:55Yes, two meals.
05:56Okay.
05:57Then, next?
05:58Don't eat snacks anymore.
05:59Okay.
06:00Because you're already full.
06:01Okay.
06:02So, the next thing you eat is?
06:03Is lunch.
06:04It's lunch.
06:05Yes.
06:06How about dinner?
06:07Your dinner?
06:08It's reduced.
06:09It's reduced.
06:10Very light.
06:11Very light, if at all.
06:12So, it's better if there's no dinner before 8 p.m.
06:14Ah.
06:15I mean, after 8 p.m.
06:16So, you can digest properly.
06:17Because you can sleep.
06:18Okay.
06:19Yes.
06:20Okay.
06:21But aside from eating properly, of course, exercise is also important.
06:24How do you do that?
06:25She said 3M mindset and?
06:27Motivation.
06:28Motivation.
06:29Ah, motivation.
06:30Mindset is part of motivation.
06:31Okay.
06:32Mindset, mindful eating.
06:33What's the third M?
06:34Of course, movement.
06:35Movement.
06:36Okay.
06:37So, how do you do movement if you don't have time or budget to go to the gym?
06:39Are we ready to do movement today?
06:41There.
06:42Okay, okay.
06:43Go, go.
06:44But what kind of movement?
06:45It's okay.
06:46Okay, okay.
06:47Go back, go back, go back.
06:48Okay.
06:49Oh, this movement is not that hard, right?
06:50You know, we're going to go back and forth.
06:51That's movement.
06:52That is movement.
06:53Yeah.
06:54There, there.
06:55Let's do it together.
06:56Okay.
06:57I'm scared all of a sudden.
06:58No, no, no.
06:59This is just easy.
07:00What kind of movement?
07:01Okay.
07:02I mean, 15-20 pounds, okay.
07:03Our movement is very important daily because people think it's exercise.
07:06Yes.
07:07It should be done.
07:08So, this thing is, we can do this at home.
07:10It's just body weight.
07:12Okay.
07:13Okay.
07:14So, when you wake up, stretch.
07:15Inhale, reach your arms above your head.
07:16Like this?
07:17Stretching.
07:18I like this.
07:19Heel raise up.
07:20There.
07:21Ah, raise up.
07:22Exhale down.
07:23Breathe.
07:24So, have a mindset that today is going to be a great day.
07:25Today is a good day.
07:26Yes.
07:27Stretching.
07:28I'm getting healthy.
07:30And exhale.
07:31Then, standing twist.
07:32Just really twist.
07:33Let's just twist.
07:34Ah, okay.
07:35So, the muscles on the sides will be relaxed.
07:37Lower back pain.
07:38And blood circulation.
07:39Yes, blood circulation.
07:40That's important.
07:41And then, knee lifts.
07:42Okay.
07:43So, we can really wake up, right?
07:44Ah.
07:45That's very important.
07:46Just move your body.
07:47And then, open the chest.
07:48You know why?
07:49We love to use our cellphones, right?
07:50Yes.
07:51We always need to do that.
07:52We need to stretch.
07:53That's very important.
07:54Look.
07:55All of them are doing it.
07:56Clasp where?
07:57On the back.
07:58Just on the back.
07:59And then, while you're doing a mindful movement, you'll say,
08:02Today is going to be a great day.
08:04Today is a good day.
08:05And then, I'll be healthy.
08:07I'll eat.
08:08Reach your arms above your head.
08:09And then, knee lifts again.
08:11And then, just down.
08:12Up and down.
08:13Okay.
08:14You'll wake up to that.
08:15That's not just the feeling.
08:16That's not just the feeling.
08:17Okay.
08:18While you're holding a pan de sal.
08:19Yes.
08:20Coffee here on the side.
08:21Pan de sal on the side.
08:22Wow.
08:23The coffee is delicious.
08:24You know.
08:25Feels good.
08:26Just a bite.
08:28Blood circulation.
08:29Thank you so much for your helpful tips, Pauline.
08:32Remember, 3MSA and Kapuso Online.
08:36There are a lot of questions there.
08:37We'll answer them later.
08:39Okay.
08:40We'll continue.
08:41Our UH clinic.
08:42Wait.
08:43Wait.
08:44Wait.
08:45Wait.
08:46Don't close it yet.
08:47Subscribe to GMA Public Affairs YouTube channel
08:51to be the first to know the latest stories and news.
08:54Also, follow the official social media pages of Unang Hirit.
09:00Sige na.