Your Question About Easy Weight Loss

Joseph asks…

How can I speed up weight loss?

I am 13 and 150 pounds. I want to loose 30 pounds and I would like to do it in 2 or 3 months. I am joining a gym and I plan to go atleast 3 times a week for an hour or so, and I am dieting, but do u have any tips about how to loose weight quickly and easily?

weight loss cardiff answers:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow:

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter. An excellent free online resource is at

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Betty asks…

How to choose what side of family to live near?

I have 2 sides of family… 1 in Arizona and 1 in Oklahoma and cant decide which one is best to live near! My family in Arizona is more free spirit and partiers on every other weekend and doesn’t discuss God or core values that will raise better kids for our future. But they are fun to be around. I cant imagine wanting to live in Arizona forever because I enjoy the green landscapes… My mom who is sick (been sick all her life with lupus) thinks she wont be alive in 10 yrs from now, but dr’s have been saying that for 10 yrs by now. My mom stresses easily and cusses in normal conversation that is not a great influence on my child, but she has her own lil qwerks that makes her loveable. When my mom comes over to my house you know she is judging if the dishes are done, vaccum has been done, if you are or are not gaining or losing weight. It stresses me out sometimes. I like having a clean house just sometimes life gets in the way to keep everything spotless. I have 1 sibling in Arizona. If I leave Arizona I know it will be crushing to my mother.

I love each side equally!

My family in Oklahoma is more in que with my values of discussing God, family quality time, teaching your children good wholesome values, and being self sufficient. I like Oklahoma land. The downfall for my Oklahoma family is they are more laidback sometimes to the point that no excitement but its not too bad. My dad and stepmom are both great grandparents. My stepmom likes a clean house too like my mom but doesn’t stress out or judge on cleanliness. I have 3 siblings in Oklahoma.

Sry for so much details but I feel stressed deciding.

weight loss cardiff answers:


Jenny asks…

What kind of exercises should I do to lose my pregnancy flab?

I am 24 yrs old and had my kid 5years ago. I am 5’6 235 lbs and keep getting frustrated I don’t know what to do to lose the flub from my pregnancy. I can’t stand it any more and I need to do something about it. I have started working out but iam not sure if I am doing enough. And its not getting rid of the loose tummy I have. Someone please help and tell me what I can do to get fit.

weight loss cardiff answers:

Lots and lots of walking its easy and you are less likely to give it up because you wont get tired so quickly then build up what you do introduce some weights and other exercises like lots of resistance training that will tighten everything back up, doing hard workout to begin with makes people give up easily.
You wont lose weight with just exercise you need to eat better too,
With food you basal metabolic rate is ( 2403 ) that means how many calories you should be eating a day now take 500 calories from that and you should be loosing about 1lb a week and if you do 2 hours walking a day then that is another lb a week you will lose I know it sounds slow but it is the healthy way and your skin will tighten back much more easily.
Eat lots of greens and meat eat 6 meals a day 2- 2- 1/2 hours apart

breakfast – snack- lunch- snack- dinner- snack
all snacks should be about 150 calories each

Little tips chew gum it burns 10 calories an hour
taking a 2 min cold shower burns almost 200 calories
drink ice cold water that can burn 100’s a week
and drinking 4 cups of green tea burns 80 cal a day

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Your Question About Easy Weight Loss

Thomas asks…

How can i lose weight in a couple of months without exercising because i broke my leg?

I want to lose weight about 10 pounds. How can i lose weight (about 10 pounds) in a couple of months without exercising because of my leg.

weight loss cardiff answers:

The thing about breaking bones is that it puts a lot of stress on the rest of your body. Your normal routine will become a workout. Your arms, if using crutches, so if you’re in a wheelchair ditch it, will be sore from stairs, walking, and any movement. Your undamaged leg will become stronger if you do not put all of your body weight on your arms, you’ll notice this when your hands and wrists become sore. It generally adjusts by itself, as your weight redistributes, however, if it does not you have to learn how to put less pressure on your arms. Other than that, eat healthy and avoid fatty foods (weight gain will be more noticeable in the broken leg after the cast is removed).

Mandy asks…

If I eat under 1200 calories a day but not exercise, will I lose weight?

If I eat, let’s say, 1000 calories a day will I still lose weight without exercise? I think it would be so much easier on me because of my busy day-to-day schedule. It’s hard to fit in exercise.

weight loss cardiff answers:

Yes, but you should figure out your basal metabolic rate: so you know how many calories your BURN a day

Robert asks…

How can I lose weight without much exercise?

I’m almost 16 years old. I weigh about 165 pounds and I’m only 5’1″. I’m definitely on more of the overweight side but a lot of the weight is in my thighs/butt.. the past couple months I’ve noticed more weight in my stomach.. I need someone to help me with how to lose this weight without doing much exercise. I have an extremely bad ankle and I have asthma so its a little hard to excersise and I can never stay as motivated. Please no negative comments.. I’m just trying to find help. ):

weight loss cardiff answers:

No, anything that will actually work will require exercise. However, there are plenty of resistance and stretching exercises that strengthen your ankles,(as well as the rest of your muscles) and do not strain your breathing. Many of them can even be done at home with items found around the house.

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Your Question About Easy Weight Loss

David asks…

How can i lose weight and speed up my metabolism?

Hi, I’ve been living with an eating disorder for almost a year now and i’d to start eating better and exercising, I need as much help as i can. How many calories should i eat a day? how much exercise a day and what exercise is most suitable for increasing metabolism and weight loss?
Thanks 🙂

weight loss cardiff answers:

Unless you have an identified medical issue your metabolism is normal. No one can tell you how many calories you should eat per day because you’ve not provided any biometric information. We all have different requirements which are dependent on our BMR, our daily activity level, and our extraordinary activities such as workouts, sports, etc. We also can’t tell you how much exercise you need per day because we don’t know your level of training and fitness. So, the only thing we can tell you is you have a misunderstanding of metabolism which is very common.

One of the most common myths or misunderstandings in diet, nutrition, and fitness is that metabolic rate is responsible for a person’s natural tendency toward being fat or thin or muscular. Or that metabolic rate can be changed to help lose fat or gain weight. This is not true and easy evidence of that fact can be found here —> where basal metabolic rate (BMR) can be calculated with only height, weight, sex, and age. If metabolism was responsible for gaining fat or staying thin, that natural tendency would have to be included in the calculation of BMR, but it’s not. In other words, a naturally fat person and a naturally skinny person of the same height, weight, sex, and age will have the same metabolic rate. There will be no difference in their metabolism which means metabolism is not really a factor in natural tendencies toward being heavy or thin.

It’s important to understand this fact because it will put an end to the frustration that comes with trying to change the metabolic rate to create a specific effect such the loss or gain of body weight, fat, or muscle. Unless you have a real medical issue, your metabolism is fine and nothing you do is going to create more than a normal temporary change in metabolic rate.

If it’s important to you to blame something for being an ectomorph or an endomorph, then blame your parents because those propensities are inherited…genetic. Or blame your soma (body) type (ecto, endo, or mesomorph). But don’t blame your metabolism because it is nothing more than the totality of the energy exchanges which happen every second of every day as required to sustain your life given the demands of the moment.

Most people would be well advised to not even use the word metabolism as it has no real relevance to the problems of being an easy or hard gainer. It makes no more sense to think about your metabolism in regard to diet or exercise than it does to think about your car’s horsepower when pressing on the gas pedal to go or the brake pedal to stop. If you’re concerned with losing fat, gaining weight, building muscle, or maintaining, follow good diet, exercise, and fitness strategies and your metabolism will take care of itself.

For more about metabolism, go here —>

Good luck and good health!

Sandra asks…

What is my suggested daily calorie intake?

I am 14 years old, I swim for at least 5 hours a day, almost everyday. I’m about 130 pounds and I need to know what my sdct is? I’m trying to set up a weight loss plan for myself, but this big big piece is missing. Help?

weight loss cardiff answers:

1.) Calculate your BMR: . This is how many calories you burn a day without even exercising: just how much energy your body needs to function.

2.) Use this equation to figure out how many calories you need based on your exercise:

I’d do it for you but I don’t know your height, haha. It seems like you work out a LOT, so if I were you, I’d focus on eating really healthy, clean, yummy foods, like fruits, veggies, avocado, smoothies, whole grains, etc., drinking lots of water, and keeping positive.

Good luck!(: xx

Richard asks…

When dieting what is the most important thing to do?

For efficient weight loss, would it be best to limit calories, fat or carbohydrates?

Please don’t say all three which is obvious but not really possible for a healthy diet. So which one is the most important?

weight loss cardiff answers:

Your body burns calories even when you are laying in bed. The amount of calories your body will burn in day if you were to lay in bed all day is called your Basal Metabolic Rate or BMR. In order to lose weight, your body simply needs to burn more calories than it takes in. For example, if you burn 2,500 calories over the course of a day, and consume 2000 calories you will have a caloric deficit of 500 calories/day. This would equal 3500 calories a week and you would lose one pound of body fat.

So to start, I would suggest doing a google search for Basal Metabolic Rate Calculator. This will allow you to figure out how many calories you need to maintain your weight without excercise. Then, if you are doing any excercise figure out how many calories you are burning each time and add those calories to the BMR. For example: running 30 minutes a day burns about 400 calories. So if your BMR is 2500 calories, then your BMR plus the amount your burning is 2900 Calories. What this means is that if you consume 2900 calories a day and run 30 minutes every day you will maintain your current rate.

Next, Figure out how many pounds you would like to lose per week, multply that number by 3500 to reflect the amount of calories per pound and divide it by 7. Ex: 2 pounds a week x 3500 calories = 7000 calories a week / 7 days a week = 1000 calories a day. Your adjusted BMR of 2900 – 1000 calories a day = 1900 calories a day. What this means is if you run every day for 30 minutes and consume 1900 calories daily you will lose 2 pounds per week.

In regards to what you should be eating; your body uses fat, protein and carbs for fuel sources but has preferences. It will burn carbs first and fat last. As a result, if your diet is high in carbohydrates, your body will burn all of the carbs you are taking in daily first and leave the stored fat for last.

In conclusion; It really does not matter what you eat as long as you are creating a caloric deficit in your daily diet. Remember that eating a lot of carbs will slow the process and that it is not healthy to lose anything more than 2-3 pounds a week. Spread your calorie intake out over 5-6 meals a day and you should be melting pounds off of you in no time.

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Your Question About Easy Weight Loss

Sandy asks…

is it healthy to lose this much weight in 3 days?

My roommate claims she’s supporting me with my diet.
I’m on a No Sweets/Dairy Diet (I am taking multi-vitamins, so don’t worry about me not getting calcium).
She is “following” the No Sweets part (yet she ate Cap’n Crunch the other day).

Anyways, I’ve lost 6.6 pounds in 3 weeks, which is ahead of my schedule [3 pounds in week 1; 2 pounds in week 2; 1.6 pounds in week 3= 6.6 total] and then she goes and brags about losing 4 pounds in 3 days.

Is it healthy to lose that much weight in 3 days?
She isn’t overweight.
In fact, she complains about being fat when she weighs over 129 pounds.

weight loss cardiff answers:

Remember that your bodys weight also consists of food in your body, clothes your wearing while weighing yourself, etc. So the day she weighed herself she could have been in sweats or, to be honest, hadn’t taken a poop in awile, then when she weighed herself been in lighter clothes and had an empty digestive system. I’ve gone from 115 to 109 in 2 days and hadn’t even been on a diet! So yes it is possible

Richard asks…

How can i lose weight in 3 days?

So im only 13 years old and i have this “important” thing i have to go to on saturday. and i wanna lose at least a few pounds by then. And yea i know i got go on a diet and drink water and exercise. ive tried all of that but ive GAINED weight instead of lost weight. Actually, ive been trying this whole diet thing combined with exercise but ive been getting no where. One day i weigh 139.8 and then the next i weigh 143.8. and that day was the day where i ate the healthiest foods and worked out the most. My BMI says im over weight and if i want a healthy weight i have to weigh 137 at the most. and my weight changes every 10-15 min. believe it or not. i weigh myself so much cuz i feel horrible about myself. WHAT DO I DO. I CANT HANDLE LOOKING LIKE A FATTY

weight loss cardiff answers:

Seriously wanna lose weight in 3 days? Then don’t eat. I know I’m gonna hear a lot of negative comments but its the easiest way to lose the most weight. BUT definitely dont go anorexic on me. Its ok to fast occasionally but if you start getting obsessive over it, Its time to find a healthier, more subtle way to lose weight.

Donna asks…

If I just drink my acai smoothies for 3 days, will I lose weight?

Plus exercise a LOT (running and aerobics class). I may eat a small portion for supper. But yeah, if I just drink those for my other meals, do you think I’d lose some weight?

weight loss cardiff answers:

Enjoy wasting your money on Acai smoothies.

Any weight lost will be the result of exercise and dieting, not the result of Acai.

Acai is just a regular berry like blueberries or rasberries. Unfortunately, some corporation though a great way to make money would be to stretch the truth and turn Acai into some sort of miracle product. Now everybody has been brainwashed into thinking Acai is this amazing product, when it’s just a freaking berry.

To lose fat:
1. DON’T BELIEVE THOSE FAD DIETS! DIET PILLS ARE GIMMICKS! Yes, Acai berries/pills/juice is a fad diet.
2. DO NOT STARVE YOURSELF! Unless you are 4ft tall, a 1,200 calorie a day diet is DANGEROUS and won’t work in the long run.
3. Calculate your BMR. Do a google search. A good calculator would ask for your age, height, weight, and activity level.
4. Eat healthy and eat about 500 calories a day less than your Basal Metabolic Rate (BMR). Your BMR is how many calories you need per day to maintain your current weight.
5. Eat 5-6 small meals a day. This keeps your metabolism up. Each meal should include fruits, veggies, water, and protein.
5. Drink at least 64oz (8 8oz glasses) of water a day. No soda (that includes diet soda).
6. Do light/moderate cardio 3 to 5 times a week for 30 to 45 minutes each time. Running and aerobics class are great.
7. Do some strength training to make sure you lose fat and not muscle. Don’t worry; you won’t look like the hulk if you lift weights.
8. You should lose about 1-2lbs (.45-.9kg) per week. If you lose more than that, chances are the rest is stool, water weight, or even muscle mass.
9. Weigh yourself only once a week at the same time (ie every Friday morning). Your weight fluctuates a lot during any 24hour period because of water and food intake and also bowel movements.
Be patient and be smart. If you follow this guideline you will be very happy with your results.

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