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

Chris asks…

What site is the best for weight loss?

I am 23 year young and I would love to get some help and guidance on my new weight loss goal. I am 5’5 and 265 lbs. I would like to write blogs meet people in the same boat and people who are where I want to be. I am really committed to this. I don’t want to lose my life over a Debby cake. Thanks for your help.

weight loss cardiff answers:

This is very helpful
I used to be in the same boat…Honestly moderate exercising and
fat burning foods. Good Luck!
And LOL when you said the debby cake thing.

Lisa asks…

Diabetes – Can you please explain to me how sugar in urine causes weight loss?

I read somewhere how the cause of weight loss in diabetes was that sugar spilt into the urine and it caused weight loss. I dont really understand it though and dont know what to search google for lol. Could you please explain it to me?

weight loss cardiff answers:

From an excellent website on diabetes…

What is “Spilling Sugar” and How Does It Relate to Kidney Damage?

Each person has a certain blood sugar level at which the kidneys will start pulling glucose out of the blood stream and eliminating it in the urine. The average level at which this happens is around 180 mg/dl (10 mmol/l). In fact, before blood sugar meters became common, most doctors diagnosed type 2 diabetes using a urine dip, and patients “controlled” their blood sugar by testing their urine for glucose and feeling confident they were doing well if they didn’t see any.

However, that 180 mg/dl threshold is only an average. Individuals vary greatly in where they, personally, will spill glucose into the urine.

Some people have forms of diabetes (particularly MODY-3) where they can spill glucose in urine at levels as low as 140 mg/dl.

Others have forms of diabetes where glucose doesn’t appear in the urine until our blood sugar goes over 250 mg/dl.

It is possible that there is a relationship between how much glucose appears in the urine and your risk for kidney damage, though there isn’t enough research to draw any conclusions. But if your renal threshold is unusually low, it makes sense to try to keep your blood sugar at a level low enough that you don’t spill sugar, even if you are spilling at a level your doctor tells you is “nothing to worry about.”

Why does spilling sugar cause weight loss?

Some of the calories you are eating are going right back out of your body, through the urine, instead of being used by your muscle cells.

Because you don’t have enough insulin in your body, or because of insulin resistance, your cells can’t unlock the sugar and use it. You eat, but you lose weight.

Your cells are literally starving for glucose, even though you have too much glucose in your blood. The sugar is locked out, and can’t get into the part of the cell that burns it for fuel.

Too much glucose becomes toxic to your body, so your kidneys have to dump it.

This is what causes all the urinating that is so common in undiagnosed diabetes, and also in diabetics that have bad glucose control. This also causes extreme thirst too, and can lead to serious consequences, if left untreated.

Untreated high blood sugar causes kidney damage, nerve and blood vessel damage, heart disease and eye disease, so its not a safe way to lose weight.

This can happen in both type 1 and type 2 diabetics.

(My grandmother’s blood sugar got high enough to spill sugar quite often, she lost a lot of weight, and went into a diabetic coma more than once. Now my mother is in the same situation. Type 2 runs on both sides of my family).

Carol asks…

What sickness can cause this much weight loss?

A 17 yr old male that I knew has recently missed 2 days of school. During that time he lost 10 lbs! He came back very shaky and well…sick looking. What could this be? I’ve only heard of one thing that could cause such rapid weight loss (untreated Type I Diabetes) but what else could it be? Can the flu do that to you too?

weight loss cardiff answers:

I’ve been asking the same question but the best answers that I have found are by a guy named Peter Sweeney, his blog has tons of info about weight loss, diets and more. It’s worth a visit. Good Luck!!!

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Your Question About Easy Weight Loss

Helen asks…

What are good healthy diet plans for men?

Does anyone know of any good healthy diet plans for men. A healthy diet plan that is not boring and has many varieties of food.

weight loss cardiff answers:

First thing you need to understand about your diet is too much sugar in your blood will make you fat no matter what diet you are on or how much you work out. Too many ketones in your blood will prevent you from using the sugar in your blood as energy. Too few ketones in your blood will cause you to burn your blood glucose off too fast. So you need to eat small portions of carbs and protein about every 3 hours.
Another thing to know is that trans fat, hydrogenated oil and polyunsaturated fat causes type 2 diabetes. To raise your metabolism stop eating ANYTHING that has these in them. Polyunsaturated fat is ok in small quantities now and them. Also Cholesterol is a key thing. Bad cholesterol is high in red meats, dark meats, pork and even turkey and chicken breast. These types of cholesterol get inside the cell and clog it up. This prevents the cell from being able to accept sugar and burn it off. Where as the trans fats and hydrogenated oils form plaque on top of the cell wall and prevents insulin from being to stick to the cell therefore preventing sugar from being absorbed by the cell. These are the things that lower your metabolism rate as you get older and lead to heart disease and diabetes. To avoid this simply avoid these fats and cholesterols.
Any modified food starch, flour, enriched flour, corn starch, potato starch, high fructose syrups etc. All will raise your blood sugar levels higher and faster than pure sugar will. So watch out for things that say “lite” and “sugar free” and “diet”. Many of these things use these to elevate your blood sugars and keep you addicted by tricking you into thinking they are better for you than stuff with sugar in it. That is not to say that sugar is good for you but it is better for you than modified food starch for sure.
You will want to eat 2 green apples a day. The high level of soluble fiber and high level of pectin in them help slow the uptake of sugar into your blood stream. Also lots of green leafy vegetables will provide you with nutrients you need while slowing your sugar uptake. Never eat a carb without eating a protein with it. Never eat any carb that is a simple carb or has a hi glycemic index i.e. Corn, potatoes, bread.
Bread is ok if you get 100% whole grain with no additives or preservatives. In fact, this is a necessity. Real peanut butter with no trans fat and no additives is an awesome complex carb. Pecans are magical on blood sugar levels. Eat a handful and if your blood sugar is too high they will lower it. If it is too low they will raise it. And pecans will sustain your blood sugar levels for hours.
You want to have a 3:1 ratio of omega 3 fatty acids to omega 6 fatty acids. So fish without lots of mercury and olive oil for cooking is a must. Flax seeds are also good.
Taking about 10mg of a supplement called MDM, vitamin c, calcium, vitamin D and b12 are all great for making the cell walls more elastic which will raise your metabolism, help rid your body of plaque, and lessen your need for insulin. Another great trick is using about a half table spoon of cinnamon per day. Cinnamon actually has a chemical in it that acts like insulin and reduces the risk of diabetes and speeds up your metabolism.
You want to eat red meat at least once a week and at most a few times a week. Chicken is something to eat at least a few times a week but not more than once a day. Cod, Tilapia and Salmon are the meats of necessity.
Oatmeal is good for slowing the digestive process also, but it also burns off fast into sugar and spikes the blood sugar good. So it is important to not eat more than half a serving at a time and eat it with pecans and protein. Preferably egg whites cooked in olive oil with salsa or fresh veggies.
Greek yogurt is awesome for digestion and low in sugars. SILK is an awesome source of protein and carbs verses high sugar milk (11gm per serving = 1cup, not glass).
Make sure you watch all your pre mixed cooking spices. Most of them have modified food starch.
Beans are a great complex carb. If you are going to eat a potato try to limit to half of a red potato tops before working out. Not all fruits are good. Green apples, grapefruit are awesome. Oranges are borderline and most other fruits are high in fructose. Avoid granny smith apples though. Those are horrible on the glycemic index. Broccoli is a must.

Sharon asks…

What are good work out and diet plans for off season basketball?

im going to be a senior and im starting varsity on my high school team.

we work out at school and everything but i wanna know a good work out plans that involves running and weights…

also i would like to know a diet of healthy foods i should eat to stay in shape and what foods to stay away from..

weight loss cardiff answers:

To make it simple, there is a shake diet you can get on. It’ll make sure your getting the nutrition you need. Its especially important when training. Its simple cuz you dont have to worry about recipes or counting calories. Works for me. Heres the website I get mine And as far as workouts, when I was in high school I use to put some weights on my shoulders and do jump lunges. This helped me be quicker and dunk my senior year. Building muscle would be good during the office season, and closer to the season all you have to do is condition. If your building, theres also a protein drink thats good on that site.

Steven asks…

What are some good diet plans that actually have worked?

It’s been long since I’ve been on a diet, everyday I’ve been running a mile on treadmill for a week & lost 2 pounds. But I want to lose about 10 fast are there any diet plans that work? I’m not a cooker so simple stuff.

weight loss cardiff answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

One of the healthiest weight loss diets is the DASH diet.

The healthy DASH diet can help you lose weight safely and effectively, lower your cholesterol and lower your blood pressure.

It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium.

You can see further details in a web search for “dash diet” + “lose weight”.

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