Your Question About Easy Weight Loss

Mary asks…

How to burn fat off of lower abs?

I’m not out of shape. I work out at least 3 time a week (weightlifting primarily) and the top 4 muscles of my six pack are easily visible. However I can’t see the bottom on unless I’m flexing.

Has anybody else had the same problems, and if so what measures did you take to rectify the problem?

weight loss cardiff answers:


Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that Mike Geary, a renowned dietitian and fitness trainer has spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… All of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled into Mike Geary’s Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… It is a proven system that works time and time again for all of Mike’s clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

Betty asks…

giving dog rice cooked or uncooked make them gain weight?

I want my dogs to gain weight. I have heard that mixing rice into there dog food will help them gain weight is this true? Do I mix it with cooked or uncooked rice?

weight loss cardiff answers:

Neither but I would never recommend giving uncooked rice to a dog, they won’t be able to digest that properly and more likely to lose weight and get sick than gain any.

If they are not under weight then exercise is the key and just up their food accordingly. Increased muscle mass is not only better looking but far healthier. You need to up the exercises gradually though to prevent injury.

Feeding more protein is the key to getting a good muscle tone and healthy weight on them (dogs differ to us in that they build up glycogen stores far easier and more effectively from protein than carbs)

If your dogs are healthy but too thin (ribs, hips, spine showing etc) then providing a raw diet can help as its easily digested and a good source of easily accessible protein. This needs a bit of research though so here is a diet guide Use that as their normal meals (say first thing in the morning and afternoon) and give them a bowl of this for their supper last thing at night, just before you go to bed;
1 pint whole fat Cottage Cheese
1 lb turkey (or any other ground meat) burger (raw)
2-3 eggs – boiled in the shell for 30 seconds*
2 tablespoons salmon oil or sunflower oil (preferably Salmon Oil though)
1 can sardines or tuna fish in oil (drain the oil away as the Salmon oil is better and too much oil will give an upset tum – if you do not have Sunflower or Salmon oil then include the oil from the canned fish)

It is full of protein, essential fatty acids and digestive enzymes.

*Boiling the eggs for 30 seconds denature the whites and leave the benefits of the yolks intact.

Provide three walks/exercise sessions a day. One should be an hour of actual leash walking, one should be an hour of play/free running etc, such as going to the dog park and one should be a good play session of tug, chase, catch, fetch etc in the yard.

A good game in the yard is to stuff a kong with ground meat after feeding a thin but strong rope through it, when frozen tie the rope onto a tree branch or fence so that the large end of the kong is facing up the way and high enough that it is only just out of the dogs reach, that’s a good game for them to build muscle tone and strength with coordination. (that can be one of their meals per day – just beware with two dogs as it may be competitive – use your judgement and supervise)

After each exercise session, feed a couple of slices of this;
2 cups Dry Dog food such as Orijen
2 packs cream cheese (full fat)
1½ cups Peanut Butter
½ cup Sunflower Oil
1 cup Cottage Cheese (full fat)
1 pound Browned Hamburger (save some of the grease)

Blend dog food (crushed fine) and add remaining ingredients.
Mix till you have a doughy mixture add more dog meal as needed if consistency is too thin.
On wax paper spread some meal and roll out mixture into log shape.
Refrigerate until firm and slice as needed. (a couple of small slices after each exercise session each – also a good Kong filling)
Very high calorie…will put weight on fairly quick.

If they are underweight (as in close to emaciation) then they will probably not be able to digest normal dog food well and will need to be given several small meals of boiled chicken breast meat a day to start with and very gradually mix in soaked and cooled kibble and so on.
A very thin dog’s immune system isn’t as strong and so cannot use the above regime – you need to gradually increase walking through lots of short walks followed by their ‘bland’ meals of boiled chicken and only try to wean them onto another diet of raw feeding or dog food once they are already gaining a little strength, poos are good etc. If this is the case here is an article that should be of use (before trying to get an unhealthily thin dog to gain weight you need to just get them eating etc first); answer

ADDED; make sure you are not letting them gain too much though as this is really bad for their health – use common sense and judgement as to when you need to start lowering the extras/feeding amounts etc. A (too) heavy dog is prone to lots of issues, from painful and expensive knee injuries to organ issues. Use common sense and keep them fit and healthy – make sure if you are following my feeding tips that you are also following the exercise advice too. Swimming is also a great workout for them.

Maria asks…

What a1c do I need to achieve and maintain to be taken off diabetes medication?

After my male doctor mentioned insulin I refused and promised him I’d get my a1c lowered from 12. Fast forward 4 weeks, I lost 30 pounds (I am 359 now woohoo) and my a1c is 7.

I’ve been getting low BG numbers last few days (53, 71, 67 not even fasting) so I asked my male doc to take me off my medications and he said no and suggested I get on insulin because at my weight I’d never improve or go into “remission” and I have to face that I’d have to live with my diabetes forever.

I told him I can manage it with nutrition and exercise only (i got it down to a 5 a few years back after losing 80 pounds) but he refused and said he was going to start me on insulin. I walked out without taking the prescription. I told my PCP and she told me that shes scared to take me completely off my meds but she compromised and told me to half my dose and if I still get low numbers consistently she’ll considering taking me off my Metformin-Glipizide combo pill.
This week i’ve averaged 86 my 14 day average is 94 and my 30 day average is 97
My question is what a1c number should I maintain my a1c to be free from medication? I know I’ll have challenges and may falter but I know I’ll always be diabetic but I want to reduce the 18 pills I take daily by at least 1.

weight loss cardiff answers:

Congratulations on all your progress. That’s very commendable.

You’ve been getting low blood sugar levels because you’re on Glipizide. Glipizide is a sulfonylurea and sulfonylureas force your pancreas to produce insulin even when you don’t need any. They’re infamous for causing hypoglycemia. In the early days after my diagnosis, my doctor put me on a similar medication called Glyburide. When I lost a little weight, my blood sugar started to drop extremely low a few hours after taking the pill. I saw readings in the 50s and 60s at first, but could easily treat those with a snack. The weight loss brought about readings in the 40s, 30s, and even low 20s a few times. That’s when I stopped taking that medication.

Metformin very rarely causes hypoglycemia because its primary action is to suppress some glucose production in the liver. This drug may also improve sensitivity to insulin. Either way, the fact that you’re experiencing low blood sugar on Glipizide doesn’t mean you’re ready to go off medication completely. In fact, you may not be able to manage blood sugar entirely on Metformin alone. I do think it’s a worthy goal to get off the sulfonylurea drugs, though, because hypoglycemia can be extremely dangerous.

Your A1c, in my opinion, is far too high, but that’s to be expected since you’re only 4 weeks into this. The old glycated hemoglobin cells are there in your body raising your A1c. When I was trying to lower my A1c from 11%, I needed at least 2 1/2 months to do so. My doctor was so critical that after only 3 weeks, my A1c was 8%, but he failed to understand or explain to me that the A1c is approximately a 90-day average. If you are truly averaging between 86 and 97, then I’d expect your A1c to fall around 5%, give or take. You’re just not going to see that A1c for a couple months until all the old hemoglobin cells die and new ones regenerate.

Just a few pieces of advice, though. First, don’t rush going off medication. Ask your doctor to take you off the Glipizide and put you on the full dosage of Metformin. That’s 2550 milligrams per day. Stick to your diet, keep testing, and if you can manage your blood sugar for a few months only on Metformin, then you’ll be in a better position to ask for a smaller dosage of that drug. Doing this incrementally will reassure your doctor and help you, too.

Second, your blood sugar average is great, but what’s your range? In other words, what’s the standard deviation? If you’re having high spikes and then lows, then that tells me the medication isn’t doing enough when you need it and/or you’re following a diet too high in carbohydrates. If your blood sugar is staying in a relatively narrow range with the occasional low, then I’d say your diet as it is might work for you on Metformin. Since Metformin won’t give you any more insulin, a low-carbohydrate diet works best. If you aren’t prepared to follow such a strict diet, then Metformin or going off medication completely may not be possible.

Don’t let your doctor get you down, by the way. Yes, you’ll never be free of diabetes, as you know, but nobody who’s diabetic ever will be. It’s a permanent impairment and there is no cure. That doesn’t mean you can’t manage it effectively or that you’ll never get off medication or lower your medication. Some background on me. When I was diagnosed, I was morbidly obese, my A1c was over 11%, and my random blood sugar was in the mid-300s. I was put on Metformin and Glyburide, got my A1c down to 5%, started having severe lows as I lost weight, got off the Glyburide, and lost the rest of the weight over a few years. My BMI is now 21, my last A1c was 4.8%, and I take 1000 milligrams of Metformin per day by choice. My doctor’s policy is to take a person off meds when the A1c goes below 6%, but I insisted that I stay on because it’s so helpful for insulin resistance and weight.

You and I were in very similar positions and I managed to get good control over this, and I know you can, too. Good luck!

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Your Question About Easy Weight Loss

Sharon asks…

What is the best way to lose abdominal fat, exercise or diet?

I am a lean and healthy 18 year old. I have no fat on my body except for on my lower stomach. While the easiest answer is do everything. What is more effective to weight loss, burning 500 calories a day with elliptical, bike etc, or eating 500 less calories a day (less saturated fats, more whole grain etc.) ?

weight loss cardiff answers:

Hi Felix

Reducing your calories by 500 a day is not the best way to lose abdominal fat. All this will do is to slow down your metabolism, which will mean less calories being burned.

You need to burn calories through exercise, but it also depends on which exercises you use, some can burn calories more effectively than others.

Instead of spending an hour or so of doing cardio, start doing interval training, which is harder but less time consuming. Also you can get really good results.

What is interval training?

Say you are using a bike, instead of just riding it for an hout, you ride at a slow pace for a couple of minutes and then you speed up as fast as you can go for 30 – 60 seconds. Then you go back to the slower pace for a couple of minutes to catch your breath, you then speed up again.

Just keep repeating this for 15-25 minutes. This can really help you to burn a lot of calories, in a lot shorter time. Interval training is regarded by many as the best way to burn abdominal fat, so give it a go.

If you would like to know which other effective methods you could use, take a look at the resource below. Hope this has helped.

Mandy asks…

Why do morbidly obese people lose weight so quickly on these weight loss shows?

On the Biggest Loser for example they have them losing close to seventeen pounds a week, I see men that are well beyond the 400 pound mark drop to 190 within four months, it’s just absurd. Isn’t healthy weight loss no more than four pounds a month, are they giving these people speed or something or do severely obese people have a faster mechanism to lose weight when they start exercising. Does anyone know.

weight loss cardiff answers:

Its easier for them to lose weight because they have more weight. For example it would be impossible for a 175 pound man to lose 50 pounds.

John asks…

How much yoga can I incorporate in my exercise regimen when trying to burn fat?

I weigh over 240 lbs. I’m 5’4″. I’m miserable with myself and like all women, it’s my Old-New years resolution to lose this weight. I love yoga (yet haven’t been doing it for a few years), but I don’t want to over-indulge in it to the point where I’m not practicing more beneficial exercises for weight loss. WHAT WOULD BE A GOOD WEEKLY YOGA BALANCE?

weight loss cardiff answers:

20 minutes a day, three or four days a week is about all I can manage. Losing weight isn’t so much about exercising as it is eating the right foods, however. Eating a diet high in nutritious raw fruits and vegetables will go a lot further than trying to exercise more than you want. It’s much easier, too. Look into the diets linked at the bottom of the page. Here’s my weightloss blog:

Here’s all you need to lose weight all over, look good, and get really healthy. First, you have to realize there is no quick, long lasting weight loss plan or pill that is going to do the trick. It’s purely mental. You have to learn to “Eat to live, don’t live to eat”. Sounds simple, doesn’t it? It is, if you understand that you are going to be reprogramming how you think about eating for the next few weeks. Old habits die hard, right? Not really. You get rid of bad habits by replacing them with good habits. If you learn to count your calories, keep calorie intake lower than output, exercise moderately, and eat only healthy food, you will lose weight. That’s a fact. All it takes is repetition. All success stories have this in common: The successful folks among us know how to be patient, persistent, and consistent. Set a goal, write it down, and stick with it. The benefits of feeling good will outweigh any sense of sacrifice you might feel about having to push away that cake and ice cream. Here are some helpful and healthy links to help you get started on your way:

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