weight loss cardiff answers:

You don’t have to count everything. That’s just a good way to get familiar with things. You could easily start making healthy choices and eating half of what you normally eat. The page below is called “Eat healthy” and it will help you think about what foods are the healthiest ones. If you choose those foods and don’t overeat, then you’ll be fine. When you go to a restaurant, try to make healthy choices and then take half home for another day. Serving size is the single biggest factor in weight gain. Be sure to eat plenty of protein and fiber as they are the most satisfying and keep you full the longest.

Chew sugar free gum for those times between meals when you just need a flavor in your mouth.

In addition, drink plenty of water. Not only will this fill you up but it aids in digestion. Limit sweet drinks, even diet soda.

Do cardio a minimum of 30 minutes each day. Activities that use the large leg muscles burn the most calories. These activities also tone the lower body quite effectively. Think in terms of:
Power walking, jogging, biking, skating, swimming laps, jumping rope, dancing, and jumping jacks. In addition, add daily crunches and push ups. If exercise makes you sick then start out slowly by walking and add more when you feel stronger.

Good luck!

weight loss cardiff answers:

Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Find something you enjoy that’s easy for you to do in terms of location and cost. You’re then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
•Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you’re in control of what you are going to eat that day.
•Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
•Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.
Reduce your calorie intake
If you’re overweight, you can’t continue with your current eating habits if you really want to lose weight.
It’s not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn’t mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn’t mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Below are ways to reduce calorie intake without having to alter your diet significantly.
•Replace fizzy drinks and fruit cordials with water.
•Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
•Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
•Stop taking sugar in tea and coffee.
•Have smaller portions of the food you enjoy.
•Avoid having a second helping at dinner.
•Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
•Cut down on alcohol intake.
All these things will influence your health in a positive way.
Finally, don’t be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you’ll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to ‘need’ something extra for lunch.
Irregular eating habits also disrupt your body’s metabolism, which makes it harder to lose weight in the first place.
God bless you and Good luck

weight loss cardiff answers:

I am not a personal trainer. I am just a working professional who takes his health, diet, and fitness regimen very seriously, and I have a physique that shows exactly that. Losing fat and building lean muscle starts with your diet. Spacing out your food intake to include 5-6 smaller meals throughout the day will certainly put you on a better track. I know eating that often is difficult…who has the time? I hear this all the time. But when it comes to your health, it’s very important that you make the time. What’s the point of working super hard at your job and becoming financially successful if your not healthy when you can finally retire an enjoy it? It will all be for nothing.

To lose body fat and get in shape, you must create a calorie deficit in which you are metabolizing more calories than you are consuming. While everyone knows this, they usually misinterpret it into meaning that they should consume as few calories as possible throughout the day in order to maximize that calorie deficit. The problem with this approach is that you can NEVER lose weight in the long run by doing this. When you go for long periods of time without eating, the initial hunger will pass, but this is actually your body going into starvation mode. Your body is responding to the lack of nutrition by slowing down your metabolism and retaining whatever nutrients it can, because it doesn’t know when it’s going to get to eat again. And when you finally do eat again, your body will immediately respond by storing all these new calories as fat, because fat is how your body stores energy for long term use. So based on your current eating habits, this is how your body is responding and precisely why you are not losing weight.

How can you change this? Remember the calorie deficit thing…rather than focusing on consuming as few calories as possible during the day, start focusing on ways you can make your metabolism (BMR) as high as possible. Ways to do this include:

1. Eat smaller BALANCED meals 5-6 times throughout the day, starting with breakfast. By doing this, you are giving your body fuel when it needs it, and getting it out of starvation mode. How you properly balance your meals is a much more detailed discussion, but try to incorporate protein, complex carbohydrate, and healthy fat into each meal. Of course, stay away from processed foods in bags/boxes, soda, and candy. Try to cook for yourself rather than eating out, as this is one sure way to reduce unnecessary calorie intake.

2. Partake in a vigorous exercise routine 3-4 days per week. Focus on circuit training and interval training exercises, as these are by far the most effective at burning fat and building lean muscle. You can easily learn more about this type of exercising by googling it.

If you really commit to this type of lifestyle for about 4 weeks, you WILL notice a difference in how you feel and look. After that, you will want to keep going because you will be convinced that it is working. The key is really sticking to it for at least a month , and not making any excuses. I have yet to meet someone who made these changes in their lifestyle, stuck to it, and did not lose fat and gain lean muscle. Please let me know if you have any additional questions, and good luck!