Your Question About Easy Weight Loss

Lizzie asks…

How to avoid putting on weight?

Well for these past two months I’ve been eating more than usual.. I’ve always been quite a skinny girl, but lately my older brother says he’s noticed a slight gain in weight. Gaining weight is actually one of my worst fears, I’ve got extremely low self esteem and I don’t want people pointing out that I’m putting on weight. How can I easily lose weight or just avoid putting it on?

By the way I’m 14 if that helps.

weight loss cardiff answers:

Weight is input / output and you need to get the balance right.

Very small things can make you gain weight if they contain a high amount of fat and sugar so look at the packets of what you eat. As a rule 3g of fat or less in everything you eat. If it has more than that don’t eat it.

So to burn one biscuit takes about 45 Min’s on an exercise bike so consider that when you eat. Imagine a calorie a minuite roughly.

Now think about drinks switch to low calorie and zero sugar better for your teeth too.

When you want to grab a snack have a fat free yogurt. Only eat the fat free ones. Muller lights are good.

Also reach for the fruit – you can have this unlimited – as much as you like. Rice is fine as are potatoes, beans, lean meat etc

Avoid food that is processed eg. Ready meals and take aways contain very large amounts of fat.

So remember – low fat – exercise – fruit

Sorry its all teh same stuff that everyone tells you – but it really works, and also at 14 don’t worry too much about your weight – make healthy choices. Good luck.

Donald asks…

How do i go about losing weight?

i try to diet but i am always hungry.its lke i can never stop eating.i dont know why im like this now because before i never use it be as hungry.i tell myself time and time agin i need to stop eating so muc because i want my puge to go away.its not even the fact that im fat that i want to lose weight its just i no longer have a flat stomach and i want that back exspecially because prom is coming up in 4 weeks. please help. let me know how i can not be hungry all the timw without taking pills.

weight loss cardiff answers:

I love Dr Phil for one reason and here it is

He continually asks his guests one simple question: “How’s it working for you?”

Success in anything comes from FINDING WHAT WORKS then DOING WHAT WORKS.

I am going to reveal to you the Secret Weight Loss Formula that Celebrity personal trainer don’t want you to know about.

Before I reveal the secret, first I need to explain to you that there is process that your body goes through to burn body fat.

So how does your body burn fat?

That process is the same for every human being. I will outline the steps and then show you how you can easily apply some fundamental rules to allow your body to burn the maximum amount of fat with less effort and minimum time. Once you understand that simple process, you can easily see why you are not getting the results that you want. Even bigger, you will finally see that getting that dream body is getting so much closer to reality that you will be extremely motivated to get started as soon as you can.

How does your body release the fat from the cells?

Before you can turn your body into a fat burning machine, here what needs to happen: your body fat need to be released from the fat cells. You can accomplish this step successfully with your nutrition program. Here are some specific tips that you can apply right away to achieve that.

1.Eat 4-6 small, frequent meals and never skip meals.
2.Include small amounts of good fats.
3.Eat natural foods; avoid processed & refined foods
4.Eat lean proteins with each meal.
5.Eat more complex carbs, fruits & vegetables.

The most misunderstood weight loss strategy.

Releasing fat from the fat cells is not the end of it; actually, it is just the beginning. Because the fat needs to be transported from the fat cells to your muscles so it can be burned there. This is done through your blood and the cardiovascular system is responsible for that. The more effective is that system, the more effective your body will become at burning fat. You can improve your cardio vascular system by doing so cardio training. However, don’t go out yet and spend 1 hour on the treadmill because you probably not going to be doing too much good like that.

The reason is excessive cardio combined with a restrictive diet burns fat but mostly muscle tissue. That is not a good thing at all, because muscle tissue is where you burn the fat and if you are burning away muscle tissue, you are burning your ability to burn more fat in the future (weight loss plateau). You just don’t cut the hand that feed you. So cardio burns fat and it can also burn muscle tissue, this is a huge dilemma. Damn if you do, damn if you don’t. But wait there is a solution to that…

You need to do some MODERATE cardio training. The key word here is moderate.
Doing too much cardio can be detrimental and I am sure you have seen those people that are doing cardio on a daily basis and still not getting anywhere. The result is a low metabolism. Low metabolism means, your body fat is not going anywhere, anytime
soon. Here is what you need to do:

1.Do some moderate cardio training; the key word here is moderate
2.Never diet but consume little fewer calories that you will burn (No starvation diets, Please…)

The world most efficient “fat burner” available in the market is FREE and is already available to you.

Before I reveal to you how personal trainer get those celebrities in the best shape of their life in such short period there is one more thing that I want you to understand. Because it is very important.
Weight loss marketers always claim that they have the magic “fat burner” that will melt your fat away. The problem is that they have a new one coming out every year, so I wonder if the one from last year was so effective, why we need a new one. There is only one thing that actually burn body fat is you already have it. It does not come in a bottle or a special recipe. Body fat can only be burned inside of your muscle tissue. I repeat Body fat can only be burn in your muscle tissue. This is the most important concept for you to grasp.

Your muscle tissue is your best friend when it comes to burn body fat. You need to preserve muscle tissues in order to keep losing weight. Most people go on a starvation diet combined a lot of cardio to lose weight. At first it may seems like this is working because they are losing scale weight. However, scale weight does not tell you if weight loss is from fat, water or muscle tissue.

Losing fat is what you are after,
Losing water is only temporary,
Losing muscle will simply lower your metabolism and put you in the Yo-Yo dieting bandwagon.

To maintain muscle tissues you need to:
1.Do some resistance training. (This is not optional, it is mandatory)

The secret
Now that you understand the whole fat burning process, I am going to reveal to you what personal trainers do to get those amazing transformations. The strategy is to combine all the steps that I outlined so the body works as a unit. The process is release the fat, transport the fat and then burn the fat. All they do is combined a nutrition program, along with some MODERATE cardio program and they maintain muscle mass with resistance training. Everything is combined with one goal in mind: Turning your body into an Automatic fat burning machine. It is that easy.

Don’t like the results you have been getting? Then CHANGE YOUR STRATEGY.

How do you change your strategy? How do you find one that works?

DO NOT continue doing something just because “THEY” say it’s the way things should be done. Allow yourself to choose the solution that will work for you, regardless of what it may be. The only way for you to know who is right is to measure your progress and ACTUALLY track your results.

CHANGE IS HARD, but it’s also worth it. Not getting results makes change EXTREMELY HARD.

Get support from friends, family or a coach. Losing weight is not as hard at it seems once you know what to do. Stop now and sign up to my Forbidden Weight loss Secrets blog at http://www.charlesblain.com because you will receive weight loss secrets that you will not get anywhere else. The result will be that body that you’ve always wanted.

Good Luck with your journey…

http://www.newjerseypersonaltrainer.com

Joseph asks…

How can i lose weight for my height?

I am 6 feet tall. around 230 or 249 lbs. i want to loose some weight by christmas but because of my height, i have lots upon lots of joint pain and back pain. i also have super weak ankles that break easily. how can i lose some weight without to much pain?

weight loss cardiff answers:

Don’t worry, your ankles and back pain probably hurt because of your weight, but don’t let that put you down, you can lose weight you just have to do it right and have patience and confidence in yourself. I know it seems long, but try about 4 or 6 weeks of a healthy diet and exercise routine. You need to cut out all fatty foods and food containing sugar, but the main trick is to keep your metabolism running, which is the energy that gives your body strength to exercise.

To keep your metabolism going, do simple exercises for your arms first, you can hold soup cans in each arm and slowly lift them in different ways, it’s very effective. After you’re exercise you need to have protein to keep it going. Have some cheese with ham wrapped around it, that tastes good and it works. But do not have bread or wheat until your lunch.

Going for bike rides would strengthen your legs, but I wouldn’t suggest it until you have faith that you won’t hurt your ankles or back. Swimming is also effective, but to lose weight you must combine a healthy diet AND an exercise routine, you can’t just do one or nothing will happen.

If you want to know good food for you to eat, you need fiber for breakfast, so here are some breakfast choices…

(Special K cereal is a good brand full of fiber cereal) sprinkle some nuts in there, pecans, almonds, or some banana slices, use fat-free or organic milk. 130/140 calories

For a snack you could have a yogurt (100-160) Some fruit (around 140/150) or a granola bar (180-190)

For lunch you could have a tomato sand which on whole wheat bread, and some nuts or fruit (180-200)

Dinners could be fish, mashed potatoes, steak and peppers, salad, soup, or meatloaf and veggies.

Always drink plenty of water, at least 4 or 5 cups a day, it may taste bad after a while but keep thinking of how happy you will be when you’ve lost some weight. When you can ride a bike, swim, run walk or jog, always drink water after, and don’t push yourself too hard.

Also to keep the metabolism going is key to weight loss, give yourself a piece of candy or chocolate every 3-4 days, when your body suddenly eats all of this healthy food, it will not be used to it, and the metabolism will slow down, so you need to feed it with a bit of chocolate or candy every once in a while to keep it burning. Dark chocolate is the healthiest and tastes great too, it is important to do this, but don’t lose control and pig out!

I hope everything goes well for you and I know you can do it, I wish you well and to also have a happy Christmas! 🙂

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Your Question About Easy Weight Loss

William asks…

What’s the best way to lose weight in one week? I have a cocktail party – and a very tight dress!?

I keep fairly thin and healthy through diet and exercise. But I have a party in one week, and want to look extra good in my dress! Whats the best way to lose weight in one week? Even if it is only a temperary solution!

weight loss cardiff answers:

The best way to lost weight in a long week is actually a form of reverse psychology. It involves making sure EVERYONE at the cocktail party is completely wasted before you arrive (including your date) so that when you walk in you appear to be a total MEGA-babe – regardless of the fact that, since you knew that beer-goggles would render you a size 6, you have actually gained three kilos during the week due to eating too many fried dim-sims and chocolate bars.

Lizzie asks…

How to lose weight in a week?

I’m 15, 5’4″, and 140-150 pounds. How can I lose weight in a week? I’ve already started running today and it’s about half a mile.
But any help? Like, I love junk food. But I really want to slim down a little because I’m starting a new school next Wednesday and wanted a fresh start.
Any tips? Thanks!

weight loss cardiff answers:

Losing weight in a week is hard, but running helps! You have to do more than half a mile though 🙂 try to stay away from the junk food, eat less carbs, drink WATER! No sugary drinks, that’s like liquid calories. Haha. Exercise every day! Besides running and walking, try yoga, or aerobics too. Honestly, i don’t think you can lose that much in a week, but if you keep at it, there’s no doubt you’ll lose the weight in time 🙂 good luck!

Lisa asks…

How to lose weight and have a smaller tummy?

How can i lose weight in 3 weeks? Without working out? Is it even possible? Because i really need to have smaller tummy to fit into my prom gown. Help!

weight loss cardiff answers:

If you want to lose weight I would suggest first finding out what your BMR (base metabolic rate) is. This basically tells you how many calories you burn while going on with your normal day. You can also use it to see how many calories you should be eating to lose weight. For example, if your BMR is 2000 calories then you should be eating 1500 – 1700 to lose calories.

The second step is to create a meal plan that is at a 500 calorie deficit from your BMR. To help keep your calories low, I suggest eating A LOT of vegetables, especially green leafy vegetables. Anything from broccoli and spinach to asparagus and celery is VERY low in calories and it will fill you up; not to mention the numerous nutrients they contain.

It’s also important that you eat enough protein and carbs in your diet. You should be getting the majority of your protein from chicken breast, tuna and turkey breast. These lean meats are packed with protein and are very low in calories and fat. For carbs, eat small amounts of whole wheat bread or a very small amount of oatmeal. I would also suggest leaving fruits for only 1 day week. Fruits are high in fructose and will release insulin in your body. Insulin tends to store fat in your body so leave the fruits to only one day a week. Also, for liquids, drink only water and green tea. Many people don’t realize how many calories they drink, so just keep it simple and drink water and UNSWEETENED green tea.

An example of a good meal would be something like this. The meal would consist of: 55g of turkey breast (it can be deli sliced), 2 slices of whole wheat bread (preferably toasted), 2 tomato slices, 2 pieces of lettuce, and 1 tablespoon of fat free mayo. After toasting the bread you can assemble the sandwich in whichever way you see fit. Don’t try to put more than 1 tablespoon of mayo and don’t add any more spreads, such as cream cheese, to the sandwich. If you would like to add more tomato slices or more lettuce, feel free to do so. The amount of calories and carbs in tomatoes and lettuce is very little and almost insignificant when calculating the macronutrient amounts.

When it comes to exercise, I suggest doing 30 – 40 minute sessions of weight training coupled with 20 minutes of HIIT. For weight training, I would suggest focusing on whole body exercises such as lunges and squats. They can really help with boosting your energy levels up and with losing more calories per workout.

As for HIIT; HIIT exercises are short but intense workouts designed to improve your glucose metabolism, which increases your overall fat burning process, and to improve your athletic capabilities. The normal routine for HIIT is to do 30 – 40 seconds of sprinting and then 15 – 20 seconds of walking, split for 15 – 20 minutes. However, I notice that my clients get burned out by the 20th second of the sprint; therefore, I make them sprint as hard as possible for 20 seconds and then jog lightly for 40 seconds. They still get the same results since, when normal HIIT is done with 30 – 40 second sprints, they get so burned out by the first 20 seconds that the 10 – 20 seconds they have left, ends up being a jog anyway.

I hope you reach your goals! Remember to stay dedicated and focused.

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Your Question About Easy Weight Loss

Thomas asks…

What process is the main energy provider in low-carb diets?

I’ve heard that people on low-carb diets start out feeling without energy, because the body is still accustomed to providing energy through glycolycis, but later in the diet have plenty of energy to spare. If it’s not glycolysis that’s providing the energy(how could it be, where is the glucose) then what is it?

weight loss cardiff answers:

Glucose provides quick energy but dietary fats provide sustained energy. Coconut oil if the only fat that provides quick energy just like a carb but without insulin or blood sugar reactions.

The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

Glucose is the bodies preferred fuel (if you want to get technical, it actually burns alcohol most efficiently, but that doesn’t make it any healthier for the body than carbs), the body can convert 100% of carbs, 58% of protein & 10% of dietary fat into glucose. The body can also be fueled by fat (dietary fat & fat cells) but only in the absence of carbs. Your brain actually prefers* to be fueled by ketones (part of the fat burning process), it does require glucose also, but glucose can be easily converted from excess protein if needed or dietary fat.

I think that ketosis is not the back up fuel plan. I think ketosis was meant to be primary fuel plan, that is easily overridden (one bite) by ingestion of carbs (or alcohol). The body is rarely allowed to become fully fat adapted, especially in these days of people using processed food formula to feed infants instead of breast milk. Carbs were never supposed to be available year around, only seasonally during harvest. The body can easily handle carbs even in excess occasionally, just not continuously. The body can also be fueled by protein (via gluconeogenesis) but long term protein synthesis creates the byproducts of ammonia & nitrogen. The body can easily handle clearing out these byproducts but if gluconeogenesis is used as the primary fuel source for long term, the body can be overwhelmed (poisoned) by the excess ammonia & nitrogen. It’s all contingent on balance but the body functions at optimal levels on more dietary fat & suboptimal levels on less dietary fat.

The body always has the ability to use ketone bodies as fuel. Even people in glycolysis (except those that are hyperinsulimic) burn some fat as they sleep, this helps preserve glycogen stores. Using fat as fuel & being fueled by fat are the difference in the body becoming fully fat adaped to being fueled by ketone bodies & glycerol.

This study done on athletes in training during the conversion process says that after one has become fat adapted, endurance exercise performance returns to normal.:

http://www.nutritionandmetabolism.com/content/1/1/2

I highly recommend low carb way of eating for optimal health. It takes 3-6 weeks for the body to become fully fat adapted to perform athletically but the body does convert *if* carb cycling is not used. Athletes studied said their performance was effected the first week or so but recovered to full athletic ability within a few weeks.

For bodybuilders, low carb creates lean tissues even without working out, working out should create even more muscle mass. When insulin dominates the blood stream, testosterone & human growth hormone (HGH) aren’t produced, which are both anabolic hormones & contribute to muscle growth. Excess protein is converted to glucose *unless* dietary fat levels are greater than 80% of dietary calories, then I believe that excess protein is forced to create lean tissues (just as excess carbohydrates are forced to create fat tissues).

Marathon athletes aren’t restricted to glycogen stores. Athletes in glycolysis (using glucose for fuel) have to “carb load” to fill glycogen stores but athletes in ketosis (using fat for fuel) don’t have these restrictions. A normal weighted person has enough fat stores to run for more than 200 hours – glycogen stores only last a few hours before being depleted & the athlete “hits the wall”

Carb cycling programs never allow the body to become fully fat adapted, which I believe takes 3-6 weeks. The metabolism just shuts down & awaits a return to glycolysis.

^ In glycolysis, the brain requires 120g of glucose per day, but the brain gets its energy from ketone bodies when insufficient glucose is available. After blood glucose is lowered for 3 days, the brain gets 30% of its energy from ketone bodies. After 40 days, this goes up to 70% (during the initial stages the brain does not burn ketones, since they are an important substrate for lipid synthesis in the brain). In time the brain reduces its glucose requirements from 120g to 10g per day (with ketones & glycerol providing the difference).

Ketones have been described as “magic” in their ability to increase metabolic efficiency, while decreasing production of free radicals, the damaging byproducts of normal metabolism. The heart and brain operate 25% more efficiently using ketones as a source of energy

http://en.wikipedia.org/wiki/Ketone

Mandy asks…

What can type of excercise routines and diets you can start to lose weight and get physically fit?

My girlfriend feels she needs to lose weight and i wouldn’t mind getting in shape myself. Only problem is we don’t where to start. What diets can you start and what type of exercise routines we should use?

Also is there a site we can go to for tips on making healthy food for cheap, exercise routines and etc.

Really appreciate it

weight loss cardiff answers:

If you never exercise, start by just going for a 2-mile walk every day (great chance to chat and bond with her!). As far as diet goes, really keeping a food diary is the best place to start. It gives you a reality check as to when you’re eating too much or what you eat without even thinking.

After a week or so, start adding calisthenics such as situps, pushups, etc.

I like this website
http://www.webmd.com/fitness-exercise/default.htm

All free and good tips!

Lisa asks…

What are the best and fastest exercises and diets to reduce belly fat and to shrink the waistline?

I am trying to reduce inches off of my belly and sides, and I need to know what are the most effective exercise methods and diets that work. I’m not trying to loose weight, Im just trying to tone my midsection. If anyone knows of anyways that have PERSONALLY worked, then it would be most helpful. Thanks!

weight loss cardiff answers:

I heard that a diet high in calcium helps in shedding fat. There was a re-run with Dr. Oz on Oprah yesterday that proved this in a study. Good luck!

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