The video provides actionable advice on common weight-gain habits, presented in a relatable and direct manner. The use of Taglish and a clear, numbered list makes the information easy to digest and remember, encouraging viewers to consider their own habits and seek solutions.
Summary
The creator lists five habits that can lead to weight gain: stress eating, consuming too many liquid calories, relying solely on motivation, not getting enough sleep, and not eating enough protein. They emphasize the importance of structure, sleep, and protein for fat loss and muscle building.
Structure
1Introduction to the topic: 5 habits that make you fat
2Habit 1: Stress eating and its impact
3Habit 2: Liquid calories and their hidden impact
4
Original caption
Message me “FIT” - Online coaching inquiries 📲 Code “MRTNZ” - @Bitalyze Ai Food Tracking app for free trial 💯 @JuanWhey Supplements - for whey protein & creatine supplements #fyp #fypシ #LearnItOnTikTok #onlinecoach #GymTok
More from @rjrmartinez
More breakout videos from this creator.
Habit 3: Lack of structure and reliance on motivation
5Habit 4: Insufficient sleep and its metabolic consequences
6Habit 5: Lack of protein in diet
7Call to action for coaching and app trial
Product placement
Bitalyze Ai Food Tracking app: an app that tracks food intake. It ACTS, as the creator mentions a free trial. Removing it would change the call to action. JuanWhey Supplements: a brand that sells whey protein and creatine supplements. It APPEARS as a mention in the caption. Removing it would not change what happens in the video.
Call to action
DM "FIT" for inquiries. Code "MRTNZ" - @Bitalyze Ai Food Tracking app for free trial 💯
On-screen text
5 HABITS NA NAGPAPATABA SAYO ❌ 🇵🇭
Transcript
It's already 2026. You only get one life. Ano bukas ka lang kikilos? Scroll ka ng scroll diyan. Ready? Unang-una, stress eating. Ang dami kong clients na working professionals, OFWs, business professionals, etc. and all of them sumasabay sa stress as a daily factor on a day-to-day basis. If you are not prepared, ang ending talaga is bumabali sa stress mo, kakainin mo pinaka-masarap, pinaka-matamis, regardless kung ano ang calories diyan or macros 'yan. Walang protein 'yan. So be careful. If alam mo mahilig ka mag-stress eating, find ways to release stress. Go to the gym, get a good night's sleep, or prepare your meals. Pangalawa, liquid calories. Hindi dahil kape 'yan. Hindi dahil soft drinks 'yan. Hindi dahil milk tea 'yan or matatamis na orange juice. Walang calories 'yan. Hindi dahil liquid 'yan. Walang calories 'yan. Kahit konti ang kain mo ng whole food, kung malakas man sa liquid calories diyan sa sugar, creamer, milk, etc. 'yun ang magpapataba sayo. Pangatlo, which is given as well. Umasa ka lang sa motivation. Ang problema, if umaasa ka lang sa motivation, temporary lang 'yan. Sa simula lang 'yan. What you need is structure. Kaya ang daming tao motivated kapag New Year. After a few weeks, kapag nawala na motivation, tinatamad na. You need to give yourself 22 to 23 days to build the routine and structure. Eventually, kusa na hahanapin ng katawan mo 'yung workouts mo, meal prep, and eventually by product na lang ang magandang katawan. Pang-apat, pagpupuyat. Sa kakapuyat mo sa Netflix, what you guys do is that if you're getting below 6 hours of sleep every day, bumabagal ang pag-build mo ng muscle. Nahihirapan mag-recover ang katawan mo. You will have less energy. Mabagal ang metabolism mo. Kapag na-spike pa ang cortisol level mo, you are signaling your body to store more fat sa belly area as a survival energy. So you need to fix that as well. And the same time, which is crucial as well. Panglima, walang protein 'yung kinakain mo. Ang lakas mong mag-meryenda, tinapay, pasta. Ang pinaka-pro tip ko dito, lahat dapat ang kinakain mo may protein. Kasi 'yun ang best chance na mas matagal kang busog and you will burn more calories by eating protein kasi mas matrabaho po i-digest ang protein. You need calories to digest. And at the same time, you will build more muscles. Kapag nakapag-build ka ng muscles, you will be able to increase your maintenance calories so that you can eat more. Please, iwasan mo na 'yung mga bad habits na 'yan kung gusto mo talagang makita 'yung pagbabago sa katawan mo. Shift your mindset. Hindi kailangan perfect, basta consistent. Pero just in case, you need help. You know what to do. Hit me as your coach. Message me the word FIT for coaching inquiries. 📲 Code “MRTNZ” - @Bitalyze Ai Food Tracking app for free trial 💯 @JuanWhey Supplements - for whey protein & creatine supplements #fyp #fypシ #LearnItOnTikTok #onlinecoach #GymTok
