Your Question About Easy Weight Loss

Posted on 11/02/2015 by weight loss cardiff

Jenny asks…

What is the best way to lose thigh fat and become lean without bulking up?

I have a slim figure but i think my thighs are a little “chubbier” than the rest of my body. I’ve tried running but i seem to have gotten bulkier and bigger legs. If there is any method to just lose thigh fat without getting muscular, all suggestions are HAPPILY accepted- THANKS A BUNCH!

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 http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. 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:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

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.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*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.

Do not try fad diets or diet pills. 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:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*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 reputable test you can take to measure your biological age is at http://realage.com
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 have any questions and good luck!

*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.

Susan asks…

What’s a good exercise for getting rid of lovehandles?

I recently gained about 10 lbs and it’s not much of a problem except that my lovehandles are bigger. Now that I’m away from the greasy college food for a while, I’ve been able to eat healthier and lose a lil weight, but my lovehandles have not decreased any at all. Is there an exercise that I can do to target this area?

weight loss cardiff answers:

Please read the recommendations below. Also, go to the book store and locate the book “Weight Training for Dummies”. In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

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.

*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:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*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 http://www.exrx.net/

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 http://realage.com

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.

Mark asks…

I work out three times a week and eat healthy how long will it take to lose 5 pounds?

I work out three times a week, and I eat healthy, i want to lose more weight, but about how long will it take for me to lose 5 pounds in a healthy amount of time.

weight loss cardiff answers:

You could lose 5 pounds easily in 2 weeks!
I am 5’5 and weigh 135 I am also 28 and have had 3 kids. Also, I don’t know what your eating habits are, but it certainly wouldn’t hurt for me to tell you that portion is everything. Instead of eating a whole candy bar, eat half of one, hell, eat HALF of everything you eat and you will never have a weight problem.Drink 8 – 10 glasses of water a day, green tea is very good for your body as an antioxidant and help subtly speed up the metabolism. Salads (without fatty dressings and cheese) are very good for you, chicken is the king of meat in my opinion, as long as you don’t fry it. Avoid fast food entirely, and walk anywhere you can as often as possible and buy a 10 minute tae bo dvd on ebay. Drink diet sodas and juices (aka – cherry coke zero, sobe lean, crystal light, etc.) avoid sugar, switch to the 100 calorie snack packs, including popcorn. Eat apples, they are very filling! Cheese is an unecessary evil as well, so is milk, if you have to have it, drink the fat free kind. 100 calorie popcorn is a great snack. Eat turkey lunchmeat instead of a whole sandwich, etc. Eating is necessary, over eating is not. I also have a meal shake in place of a meal, I find it incredibly helpful at 3:00 in the afternoon.

Your Question About Easy Weight Loss

Posted on 31/10/2014 by weight loss cardiff

Ruth asks…

How to talk to my fiancé about losing weight?

My fiancé and I have been together for almost two years now and over that time she has gained a decent amount of weight. I find that it’s becoming harder and harder to be attracted to her as she keeps gaining weight. The thing that bothers me most however is that I am worried for her health in the future. We plan to have kids and I don’t want her to have to sit on the side line while they grow up because she gets worn out to easily. I want her to be able to enjoy her life and bring unhealthy isnt going to help her in doing that. Another thing is I enjoy being physically active but find it hard to do things with her. I like to go walking and running and she doesn’t feel the same. I have tried to invite her with me and do things that aren’t just for health but also allow us to have fun and spend good quality time together. We have started eating better but as soon as we do she eats candy or drinks pop. I don’t know what to do and feel as though there will be no end. I love her very much but this weight thing is going to really come in the way for the rest of our lives.

weight loss cardiff answers:

Women will think you shallow for not loving her for who & what she is, & not because of her weight or appearance. However, you said it in your question. You enjoy being healthy & physically active. She doesn’t. A major difference in lifestyle choices would normally split people apart, but you “love her very much” which means you must be a captive to what she wants in this relationship. You want to marry her, so you must learn to love her no matter how big she gets, or be prepared to move on. Sorry, you can’t change the facts.

William asks…

What is the best method, healthy or unhealthy to lose the fat?

I am a 27 year old male, I work as a bouncer. I have alot of muscle, but I want to lose the fat. I am 6’1” , and weigh in about 340lbs. I want to shed this as quck as I can, and I do work out. I eat twice a day, and have lowered my portions. I don’t drink alot of water however, mainly ice tea. My arms measure 13” around, of pure rock hard muscle, but my gut area is out of control. Any suggestions?

weight loss cardiff answers:

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*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.

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

*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.

Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!

Betty asks…

Any good exercise tips and good foods to help me lose weight? Help please!?

I want to know some good exercise work outs for legs, thighs and arms. Also some good foods, like good dinners or good breakfasts. Any good tips for me to help lose weight. Btw, i’m 5’3 and 135 pounds, Dont judge. Thank you(:

weight loss cardiff answers:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
How Many Calories Burned Walking 3.0 mph

2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

Your Question About Easy Weight Loss

Posted on 06/10/2014 by weight loss cardiff

Ken asks…

Should I start doing body weight exercises now or when I reach a healthy bmi?

I’m female, 16, 5’8.5″, 183lbs & 39% body fat. I’m losing weight through a calorie deficit and using my elliptical cross trainer and walking. I use weights once a week when I have pe at school- like 5lb dumbbells. Should I start doing things like sit ups, push ups, crunches, ab workouts now? Or when
I reach a healthy weight (162)? Thanks

weight loss cardiff answers:

Yes, you certainly should.

There’s no reason that overweight people should not do resistance / weight exercise.

Also, although you’re overweight, you’re young and you’re not that overweight–not enough to worry about whether exercise is safe (unless you have other medical problems).

I’m a huge fan of resistance exercise / weights. Muscle burns more calories than fat, so people with more muscle burn more calories. Also, muscle looks better and takes up less volume. I go through periods where I am lazy about weight-lifting, and my body looks much lumpier, bigger, and less healthy during those periods. I feel great when I have more muscle because my posture is better and I’m stronger. Definitely get yourself on a routine. You’ll notice a huge difference.

The downside is that you may find that your appetite increases. If you do a lot of resistance exercise, you will probably find that you’ll get tired more easily and that it is harder to complete your aerobic (walking, elliptical) routine. But if you can stick it out while your body is getting used to doing weights, you’ll start feeling better and seeing results.

Ask your PE teacher or hire a personal trainer from the local gym for a few hours to show you how to do crunches, etc, correctly. You don’t want to hurt your back or you’ll find it hard to stick with exercise. In fact, if I were you, I’d try and join a gym so that you have access to weight machines. There may be discounts available for people your age. Ask your PE teacher to help you look into gyms–or maybe even use school equipment for free. Good luck.

Carol asks…

How can i exersize in the winter?

I want to stay in shape during the winter, because i know how easy it is to lose track and gain weight really easily, since it’s so cold and all you feel liek doing is sleeping or resting. I usually go running outside, but that isn’t an option for me during the winter, so what could i do? I can’t think of anythng, i dont own any treadmills and i can’t go to the gym!

weight loss cardiff answers:

Watch the Fit TV channel.. And do some of those exercises… I usually do yoga ones when I’m bored.. Or the belly dancing one helps my tummy soo much! Haha also they have cardio, aerobics, etc.. And it’s free! No gyms.. No fees.. No machines! Just do it in your room, your living room.. When you have time and when your free! Try to go to www.tvguide.com and check your local listings.. And tune in to what you wanna do! Good luck and hope I helped! 🙂

Mark asks…

What’s the fastest way you know to lose a little weight?

I’ve been working out and eating healthy for a month. I haven’t lost any weight and only lost about an inch off of my waist. Is there any way I can lose an inch a week that you know of?

weight loss cardiff answers:

*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. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

*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 white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*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 excellent resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter.

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.

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. Email me if you want a good indoor air purifier recommendation and if you have other questions.

Your Question About Easy Weight Loss

Posted on 17/07/2014 by weight loss cardiff

Mark asks…

How do I gain muscle but lose alot of weight?

I weigh 280, the majority of my extra weight is in the belly. I would like to be thinner primarily everywhere except my arms. I want BIG bodybuilder arms. How do I accomplish this while still trying to lose weight. It seems like it’s almost impossible to lose weight when lifting weights regularly….

weight loss cardiff answers:

Impossible? Not at all! High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) & testosterone (in men) to be produced naturally so you will gain lean muscle even without exercise. Exercise will exponentially increase your muscle mass with high HGH levels.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.

Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.

Once you get near your goal, you start adding 5 carbs every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn't gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Lutz "Life without Bread" & Taubes "Good calorie, bad calorie" are excellent books that dispel all the nutrition myths.

Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!

Lizzie asks…

how can I lose 10 pounds easily in a month?

I weigh 120 and I’m 5’5 but I want to lose10 pound before I start school. But I want to lose weight easily—– help, please!

weight loss cardiff answers:

I would suggest a cleansing diet. I lost 12 pounds in 9 days and then 28 pounds in less than a month. I also lost a lot of inches too! I learned that cleansing will help the body get rid of impurities. Impurities come from a lot of things like fast food, pollution, food additives and preservatives and lots of other things. The impurities get stored in the fat in our body. To get rid of the fat, we have to get rid of the impurities by cleansing the body. This made sense to me and I decided to try a cleanse program and it worked. The weight came off fast and this kept me motivated to keep going, not like other diets where the weight loss it too slow. I did Jenny Craig, Weight Watcher and Medifast. If you want to learn more call the toll free number 1-877-587-4647 or check out the website. This was the first time I ever did a cleanse, it was easy and I feel better. Good luck whatever you decide to do! Http://www.diet4cleansing.com

John asks…

what is the best way to lose weight and keep it off?

I have gained like 50lbs since having my dauhgter and I have limited time and not enough money for a gym membership right now. What is the best way to lose weight and keep it off?