Kathryn Bernardo, a prominent actress recognized for her roles in productions like It Might Be You, Endless Love, and Mara Clara, has captivated audiences not only with her acting prowess but also with her dedication to maintaining a healthy lifestyle. In this article, we delve into Kathryn Bernardo's weight loss tips and dietary habits, drawing from her social media posts, interviews, and expert analyses.
The Importance of Diet and Exercise
Maintaining a healthy weight is crucial for overall well-being. Overweight and obesity are significant risk factors for various health issues, including diabetes, cardiovascular disease, and premature death. The prevalence of obesity has become a major public health challenge, making it essential to adopt effective strategies for weight management.
Kathryn Bernardo's Fitness Regimen
Bernardo's approach to fitness is multifaceted, incorporating a variety of activities to keep her in shape. She emphasizes the importance of finding activities that one enjoys, making fitness a sustainable part of her lifestyle.
Home Workouts
During the pandemic, Kathryn Bernardo ensured she stayed active by working out at home. She even shared her routine in a YouTube video, where she undertook a 3-day fitness challenge with guidance from different trainers.
Core Workouts
Bernardo emphasizes the significance of core strength. Her workout routines include exercises like planks, reverse crunches, bicycles, and scissor kicks. Planks, in particular, are beneficial for working the core muscles, which are located between the pelvic floor and diaphragm. A strong core is essential for overall stability and posture.
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Hiking
Kathryn Bernardo enjoys hiking as a way to stay in shape and connect with nature. Hiking is a great way to stay in shape. She shared photos on Instagram of herself hiking by a waterfall, captioning the post, “One with nature.” Hiking burns more calories than other forms of exercise.
Tennis
Tennis is another activity that Kathryn Bernardo incorporates into her fitness routine. Tennis can be a great workout and lots of fun. Playing tennis has many health benefits including: Increasing aerobic capacities. Lowering resting heart rate and blood pressure. Improving metabolic function. Increasing bone density. Lowering body fat. Improving muscle tone, strength and flexibility.
Functional Training and Lifting
To prepare for an event, Kathryn worked with a coach who introduced her to functional training and lifting. She said, “For this, Mauro introduced me to functional training and a little bit of lifting just to gain some muscles, especially sa lower body ko.
Pilates
Kathryn told Pep.ph that she also loves doing Pilates. According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body’s inner core while increasing its flexibility resulting in improved overall health.
Kathryn Bernardo's Dietary Philosophy
Kathryn Bernardo's dietary philosophy revolves around balance and moderation. She believes in eating the right foods without depriving herself of delicious meals.
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Moderation and Balance
Kathryn explained in a YouTube Vlog, “When I say eating the right food, it doesn’t mean it’s not delicious. It’s still possible,” Kathryn explained YouTube Vlog. “I think the only secret is don’t deprive yourself, but don’t overeat,” she added. “You have to take care of your health. She emphasizes the importance of not depriving oneself but also avoiding overeating.
Cheat Days
Kathryn is all about cheat days. “My trainer said it’s good to reward yourself twice a week so you’re not deprived,” she added in the video. She believes in rewarding herself with cheat days twice a week to avoid feeling deprived.
The Role of Diet Composition
The dietary recommendations for weight loss from the American Heart Association and the National Institutes of Health emphasize the importance of low-fat, high-carbohydrate diets. However, low-carbohydrate diets have recently become very popular for weight loss.
Low-Carbohydrate vs. Low-Fat Diets
A meta-analysis of randomized controlled trials compared the effects of low-carbohydrate diets (≤45% of energy from carbohydrates) versus low-fat diets (≤30% of energy from fat) on metabolic risk factors. The study, which included 23 trials with a total of 2,788 participants, found that both low-carbohydrate and low-fat diets lowered weight and improved metabolic risk factors.
Compared with participants on low-fat diets, persons on low-carbohydrate diets experienced a slightly but statistically significantly lower reduction in total cholesterol (2.7 mg/dL; 95% confidence interval: 0.8, 4.6), and low density lipoprotein cholesterol (3.7 mg/dL; 95% confidence interval: 1.0, 6.4), but a greater increase in high density lipoprotein cholesterol (3.3 mg/dL; 95% confidence interval: 1.9, 4.7) and a greater decrease in triglycerides (−14.0 mg/dL; 95% confidence interval: −19.4, −8.7). Reductions in body weight, waist circumference and other metabolic risk factors were not significantly different between the 2 diets. These findings suggest that low-carbohydrate diets are at least as effective as low-fat diets at reducing weight and improving metabolic risk factors. Low-carbohydrate diets could be recommended to obese persons with abnormal metabolic risk factors for the purpose of weight loss.
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Practical Tips for Weight Loss
Based on Kathryn Bernardo's approach and the scientific evidence, here are some practical tips for weight loss:
- Find Activities You Enjoy: Whether it's hiking, tennis, dancing, or swimming, choose activities that you find enjoyable to make exercise a sustainable part of your lifestyle.
- Incorporate Core Workouts: Strengthen your core with exercises like planks, reverse crunches, and bicycle crunches.
- Maintain a Balanced Diet: Focus on eating nutritious foods while allowing yourself occasional treats in moderation.
- Don't Deprive Yourself: Avoid extreme diets that lead to deprivation. Instead, focus on making sustainable lifestyle changes.
- Stay Active Throughout the Day: Aim for a minimum of 5000 steps per day through activities like running or walking.
- Listen to Your Body: Pay attention to your body's signals and adjust your diet and exercise routine accordingly.
- Consider Professional Guidance: Work with a trainer or nutritionist to develop a personalized plan that meets your specific needs and goals.
Additional Insights from Research
The meta-analysis provided valuable insights into the effectiveness of different dietary approaches:
- Subgroup Analyses: Subgroup analyses by gender, diabetic status, level of carbohydrate restriction, and study duration did not identify statistically significant differences in the majority of metabolic risk factor reductions between low-carbohydrate and low-fat diets.
- Long-Term Effects: There was a significantly greater reduction in body weight among participants who were on low-carbohydrate diets for more than 1 year and those with a high level of carbohydrate restriction when compared with persons on low-fat diets.
- Age-Related Differences: In the younger age group, low-carbohydrate diets resulted in significantly greater reductions in systolic blood pressure, diastolic blood pressure, and serum insulin as compared with results in the older age groups.
The Importance of Consistency and Motivation
Kathryn works out four times a week. She does cardio, running a minimum of 5000 steps in 30 minutes. “For me, when I wake up and I wear my workout clothes [immediately], I feel like I’m obligated to workout because I’m already wearing them,” Kathryn added in the video. “Even if I workout at 6 o’clock or whatever time it is, I will be obliged to workout because I already have my workout outfit on. Try that, make your workout outfit home so you have no reason to complain. Just wear something cute or something that makes you happy. Consistency is key to achieving and maintaining weight loss. Kathryn Bernardo emphasizes the importance of staying motivated and finding ways to make exercise a regular part of her routine.