Your Question About Easy Weight Loss

Mark asks…

How can I learn knew eating habits to lose weight?

I have been overweight since early childhood and now my daughter is starting to gain weight. I don’t want her to have to go through what I have been through.

weight loss cardiff answers:

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven’t permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That’s a long time, so we’ll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!

Watch your drinks. It’s amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you’re full. Lots of people eat when they’re bored, lonely, or stressed, or keep eating long after they’re full out of habit. Try to pay attention as you eat and stop when you’re full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it’s helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren’t just a good idea to help you lose weight — they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad diets. It’s never a good idea to trade meals for shakes or to give up a food group in the hope that you’ll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you’re still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there’s no evidence that they help keep weight off over the long term.

Don’t banish certain foods. Don’t tell yourself you’ll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don’t go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn’t a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don’t need to cut calories as much as you need to get off your behind. Don’t get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush’s house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It’s fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back. Avoid telling yourself that you’ll get back on track tomorrow or next week or after New Year’s. Start now.

Try to remember that losing weight isn’t going to make you a better person — and it won’t magically change your life. It’s a good idea to maintain a healthy weight because it’s just that: healthy.

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Donald asks…

How long do you have to diet to start noticing weight loss results?

I’m currently sixteen years old, five feet seven inches, and one hundred-sixty pounds. I downloaded this app called Lose It and it says (for my weight) that I should only eat 1,312 calories a day. So if I stay within that budget, how long will it take for me to start noticing results? My goal weight is one hundred pounds and the app says that if I lose two pounds per week I should reach my goal by November 24th. I’ve never dieted before so I no pretty much nothing about this. I also exercise every night with an app called Easy Abs. Thank you to anyone who answers!

weight loss cardiff answers:

Yikes! That is scary!!!! Do NOT lose that much weight in that short amount of time, it’s extremely unhealthy. What I suggest you download is an app called FitnessPal. I use it. The healthy calorie intake for me is 1800 calories a day. But I drink skim milk, eat whole wheat bread, and eat lots of veggies. I treat myself to junk once a week, like a small cookie.
I also run on the treadmill for 30 minutes every other day. Some days I do a Julien Micheals workout.

I was overweight before, and I’ve the course of four months I now have abs! 🙂
The calories don’t matter as much, but Fitness Pal gives you a way to view the sugar and fat intake as well. Don’t get too obsessed with the calories, exercising or weight. The best thing to do is to read up on healthy foods. I could give an example of what I eat pretty much.
2 large eggs with chopped peppers and tomatoes in it, 2 Morningstar sausage, 1 banana, 1 cup skim milk.
OR (different day) 2 cups of 80 calorie fiber one chocolate cereal with 1 cup skim milk
Apple, Clementine, 2 pieces of whole wheat bread, 1 oz. Cheese, 1 oz almonds, fat free yogurt, tuna in water, 2 tablespoons mayo
OR (different day) Turkey sandwich instead of tunafish
Recipe out of the south beach diet
Or a salad with lots of different veges

Carol asks…

What are some low fat chicken recipes to help loss weight?

I’m trying to loss weigh and am looking for some recipes that can help me complete this task.

weight loss cardiff answers:

.Eat chicken breast, no skin, and don’t fry it. Voila, lowfat.

I often bake my chicken or cook it on a George Foreman grill. One easy way is to take a large piece of aluminum foil, season a boneless chicken breast and place on foil, add vegges of your choice, top with light Italian salad dressing (or a low cal alternative), wrap in foil, and bake in 350° oven for an hour. Quick and easy. You can use all kinds of veggies so constantly change it up, as well as different kinds of seasonings and lowcal salad dressings (raspberry vinegarette works well also!)

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Your Question About Easy Weight Loss

Donald asks…

How do you use caffeine pills safely for weight loss?

I want to lose a few pounds, and I’ve heard a lot about how caffeine pills make it easier to do so. However, I’ve been researching, and it seems they can become dangerous. I was wondering how to use them specifically for weight loss (I understand that having more energy is unavoidable, but that’s okay), but to do so safely. I’d love to hear firsthand stories.

weight loss cardiff answers:

Caffeine pills may be able to help enhance your weight loss, but it won’t work on its own.

To lose weight, you need to burn more calories than you eat, it’s very simple math. Say you burn 2000 cals per day – then you need to eat less than that, somewhere around 1200-1500 cals per day. You should see results in a month or so, but everyone’s body is different.

Also, why not try a little cardio exercise? Just run or jog for 20-30 minutes, 5 days a week, and that in combination with the calorie diet will cause weight loss results.

Lisa asks…

How effective is mountain biking when it comes to weight loss?

I got a little heavy these last couple of years, and I am looking to work it all off. I am only a little chunky, not fat or anything, but I want the body I once had.

I go to the gym 3-4 times a week, its hard with school and work to go more than that, but I do own a nice mountain bike, and live right next to a mountain preserve, which there is MANY bike trails. It would be easier to take my bike out than drive to the gym.

But my question is, how effective is mountain biking? Is it a good form of cardio? I do weight training at the gym, usually an hour set sometimes longer. Will doing this help with fat // weight loss?

weight loss cardiff answers:

When it comes to weight loss its not a big help.

Laura asks…

What are some foods that are absolutely off limits for weight loss?

Just wondering. I’m having trouble with cravings like I’ll be good when I can control my own food and portions but my dad cooks supper for my family and makes things like baked potato, chicken nuggets, spaghetti and cheeseburgers but with lean beef. Really easy stuff he makes that I’m not sure is good for weight loss is it ok to eat these things and what would a typical weight loss supper look like?

weight loss cardiff answers:

Start checking the calories on EVERYTHING you eat (I recommend the Calorie King website). After a week or two, you’ll start to know without checking what you want to eat and what you don’t want to eat.

Compare those chicken nuggets against a chicken breast. At the SAME calorie count, which do you think would fill you up better … 3 chicken nuggets, or half (one side) of a roasted chicken breast (skin removed)?

Of COURSE you’re having trouble with cravings! You can’t eat enough to satisfy yourself with that kind of food. Not only that, but when you eat pasta, baked potato, and yes … Even the breading on the chicken nuggets (check out “high glycemic” foods), these foods are digested very quickly and rush into your bloodstream. You blood sugars go really high. Then your pancreas dumps a lot of insulin into the blood stream to remove the excess blood sugar … But you’ve digested all that fast-digesting food, so your body ends up lowering your blood sugar TOO much. Then you’re hungry and you have cravings.

It also helps to eat smaller meals, but eat 5 times per day. And to try to always have some protein, because it takes longer to feel hungry again when you’ve eaten some protein.

Better learn how to cook for yourself. Ask your dad if he can give you an allowance to buy your own food.

I am losing a pound a week … A healthy amount that does not harm my body and is not likely to be regained. Because of your age, you can probably eat 500 calories MORE per day than I and still lose a pound a week. But this is a sample day for me…

Breakfast … Instant low-calorie oatmeal with 1/2 cup of low-fat vanilla yogurt and 1/2 cup of fresh berries. And a banana.

Mid-morning … Whole wheat low-fat crackers and soft low-fat cheese. Slices of cucumber, a few cherry tomatoes, and a raw carrot. And, over the course of the morning, two cups of caffeine-free, unsweetened herbal tea.

Lunch … Half a whole wheat pita with sliced chicken breast (about 3 oz.), gobs of lettuce, cucumber slices, sliced onion, green pepper slices, and 1 Tablespoon low-fat Ranch dressing. Plus 1 cup skim milk, and 1/4 of a canteloupe.

Mid-afternoon … One slice of Weight Watcher’s wholegrain bread with 1 Tablespoon almond butter. Plus a nectarine and a stalk of celery.

Supper … Salmon baked in foil with fresh rosemary, a spash of white cooking wine and a squeeze of fresh lemon juice. Half a baked sweet potato with pepper. Lots of steamed broccoli and cauliflower with 1 pat of butter melted over it and a squeeze of lemon. One cup skim milk.

AND 8 cups of water a day.

I have not felt deprived on this diet. Everytime I am tempted to eat a baked good or something else fattening, I think about how many calories are in that item, how it will NOT put off hunger but will in fact increase my cravings … Easy to turn down.

I have lost 10 pounds in 9 weeks. My activity/exercise level would be rated as about halfway between “light” and “moderate”

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