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Your Question About Easy Weight Loss

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William asks…

Please Help. Summer Weight Loss Plan?

Please, Please, Please read even if it is long.

I’m 16, 5’8 and 200 pounds this summer i really want to lose 50 pounds my plan is:

Breakfast: Oatmeal and 2 Egg whites
Lunch: Salad, involving baby carrots, Grapes, Berries, depending on the day
Dinner: Whatever my mom cooks but portioned out.

Drinks: Water only.

Workout:
Jogging once a day 6 days a week, 2 miles.

Thanks guy, how much weight loss do you think is possible by Sept 5

weight loss cardiff answers:

You might be consuming more calories than you burn. Consume fewer (but do not starve yourself) and you will lose weight.

With sensible eating and exercise, you can a large amount of weight over time. Also, the body will allow about two pounds of weight loss (not water weight) per week. Luckily for you, that will be about 32 lbs. Lost in four months. If this seems fast to you, then be happy, it can be done.

Think of it this way: “x” is the amount of calories you consume, “y” is what you burn. Only if x is less than y will you lose weight. It’s simple math.

There is a correct way and a wrong way to lose weight. When you consume too few calories per day, your body thinks that it’s facing a famine and it slows the metabolism, so that weight loss is more difficult. This ability has helped man survive for as long as we did. Although food is plentiful today, that feature has not changed.

Therefore, the right way to lose weight is to cut a few hundred calories per day and exercise. Doing one without the other leads to slow progress. Consume whole grains (100% whole wheat bread; plain “wheat” bread is not the real thing) and more fruits and vegetables. Exercise need not be intense; twenty minutes of brisk walking a day, three times a week will suffice. Keep to this plan and the weight will come off slowly but surely. Cutting 500 calories per day and exercising would lead to losing at least one pound per week. In addition, exercise helps speeds up the metabolism, eventually leading to quicker weight loss. But it won’t happen overnight.

Although you may want to diet, but a lot of diets require you to restrict yourself to certain foods or keep a very low calorie intake, which is why many diets fail. You could eventually lose weight by starving yourself, but not without hunger pangs, fatigue and possible blackouts. You may not want to wait, but in the long run, losing weight the correct way is actually faster than starving yourself.

Furthermore, other weight loss plans require that you spend money on expensive meal plans or pills, etc. In conjunction with exercising on your own. While the exercise is free either way, why spend you money on unnecessary things? You can simply do a brisk 20 minute walk through the neighborhood (at least three days a week) and eat healthier for about the same cost as what you spend on groceries already.

Finally, throw fatty snacks out of the house. Chips or cookies will not hurt you every now and then, but why have the temptation? Replace them with fresh fruits that can be eaten by hand, such as apples and bananas. In addition, only drink water, milk, and 100% fruit juices. When you’re out at the mall, avoid buying a quick snack. Don’t take a lot of money with you, just in case.

Steven asks…

Weight Loss Plan????????????????/?

im 5 feet 6 inches and 140 pounds. i would like to lose a little weight before bikini season;) but i need to get on a plan. not any special wonder diets just a plain and simple plan including what foods i should eat and how long should i run each day. i would like to lose at least 30 pounds maybe 40 by the end of may. please help me and no mean comments. 🙂

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”.

Jenny asks…

LA weight loss… Meal plan…..?

Okay, I am fat, and I am broke…. No jokes please. I have tried EVERYTHING from cardio to Metobloic weight loss, to the Zone. Anyway, I keep hearing how the LA Weight Loss meal plans are so great. IF you have been on it and can share the meal plans that would be great…

weight loss cardiff answers:

I was on LA Weight Loss and it really did work, but once I stopped using their LA Lites (they were VERY expensive) snack bars I stopped loosing the weight at the rate I had been loosing it. I was working out and doing everything LA Weight Loss told me to do except use their LA Lites and their suppliments and I began to gain weight. I stopped doint the LA Weight Loss plan, but I learned a TON from it. You have to have portion control, you have to restrict your calories, eat more fruits and veggies, and less meats (proteins) and just a little good fat each day. You need to drink water lots of water and give up sodas and kool aids and even high calorie juices. You need to get moving. Walking 30 mins a day is a great way to get exercise. You don’t need to spend a ton of money on these plans to make it work. I’m currently loosing weight by doing everything on my own, I eat less, but more often (usually 3 small meals and 2 snacks a day). I drink water and tea (tea is my little indulgence), I walk daily. If its raining or too hot to go outside I walk up and down the stairs to my basement for an hour. My butt and legs burn after doing that, but I feel great. I hope that this has helped and if you want some ideas from my LA Weight Loss books just email me….i think i still have some great recipes, I also have a few easy weight watchers recipes that are good too. Good luck to you!!

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Your Question About Easy Weight Loss

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Richard asks…

What are some easy and effective ways to boost your metabolism?

I am desperately searching for ways to improve my metabolism quickly, effectively, and easily. Any advice??

weight loss cardiff answers:

80% of weight loss is diet.
You can eat a healthy diet and lose weight.
You can eat a healthy diet and exercise and lose more weight.
You can exercise and eat a poor diet and not lose and even gain weight.
A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, gain weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
You need to eat a lot more food and a lot more fiber!
Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
Whatever you do, get your fiber from your food, not from a jar.
Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup.
Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
Next, take a basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients. If you are a woman, you may want a plus iron formula.
Last, you HAVE to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the toxins it contains.
You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.

Mark asks…

What should I do if I want to lose weight?

I just recently started to “diet”. I mean I started to eat healthier as opposed to junk. I only drink water. Unless I’m working at 7 am where I drink some black coffee.
I also started to exercise at home. Ill do some cardio, toning, yoga. I get easily out of breath and discouraged.

Anyways, I’m not a pro at this so I need help as to what I can eat for breakfast that is fast and cheap seeing as I don’t have tons of money and get up at 5:40AM. Any tips that help burn fat/calories?
I also have big boobs. I don’t mind them, but I would like to lose a cup or so. Is that possible with exercise?

I’m 22, 5’4 and around 160lbs.

Thanks!

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 for weight loss”.

Betty asks…

How long would it take me to lose 15 pounds?

I run everyday 10 miles. 5 miles in the early afternoon after lunch and breakfast and 5 miles before going to bed(all on the treadmill). I currently weight 153 and i am 5’4. I eat between 800-1,ooo calories a day and i burn more calories then i take in (according to the treadmill after 10 miles a day). No i don’t starve myself because i feel full. so how long will it take me to lose 15 lbs?
I am on Sparkpeople LOL

weight loss cardiff answers:

If you want to lose weight, you ABSOLUTELY need to increase your calorie range. Even though you may feel full, technically, you ARE starving yourself – your body needs a minimum of 1200 calories a day, and absolutely more if you’re getting in that much exercise. If you continue on this path, your body will consider it in “starvation” mode, because you’re burnign more than you’re consuming, leaving nothing left for your body to use as nourishment and energy. Your body will gather its energy by pulling nutrients from your muscles, causing you to lose muscle tone. You NEED muscle to effectively burn fat, and any weight lost will be water and muscle – weight that comes back easily. NOT fat.

Check out sparkpeople.com (tell them isabellaj referred ya!). Enter your height, weight, goals and activity level and they’ll tell you approx. How long it will take you to reach that goal, and what a healthy calorie range is for your exercise level. It is MUCH easier to lose weight when you go about it in a healthy manner!

You also need to be aware that the calorie burning trackers on the treadmill aren’t necessarily accurate. Try using a heart rate monitor for a MUCH more accurate readout!

Good luck!

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Your Question About Easy Weight Loss

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Carol asks…

Diet tips to lose weight fast?

Diet tips too lose weight fast?(: please!

weight loss cardiff answers:

Before saying fast weight loss tips, I have to say one thing to you.
Generally 2 pounds of weight loss in a week has to be considered as healthy weight loss. There are so many extreme weight loss methods for fast weight loss but it’s unhealthy to lose huge amount of weight in such short period of time. Here you didn’t deliver any of your weight loss goals in terms of amount of pounds which you need to loss and in how many days you want to cut those pounds?
Here you may go through this, I hope it might be helpful to you.
Http://www.thinreport.com/extreme-weight-loss-methods.html

Lizzie asks…

whats the best diets to lose weight fast!?

i need some good diet plans to lose weight fast. whats the best way?

weight loss cardiff answers:

You just have to take it one day at a time, and don’t give up! It takes a while to lose weight, but in the end, it’s worth it. Trust me, if losing weight was easy, we’d all be thin. You’re going to have to be committed to this goal.

DO NOT starve yourself by going on a crash diet. It doesn’t work, believe me! Sure, you lose weight, but you also lose hair and your ability to have kids in the future. Then once you do actually eat something, it turns directly to FAT because your body is trying desperately to store excess calories & food for energy because it thinks that its starving – And you end up gaining everything you lost, and then some!

Try eating more fruits and veggies in place of other fatty meals, like junk food, cookies, or high calorie meals. Like most people (I’m guilty sometimes!), you’ve probably brainwashed yourself into thinking that fast food tastes better than healthy food, but that’s not entirely true! Try eating more grapes, clemintines, apples chunks in vanilla yogurt (good for sweet cravings!), blueberries, hummus (it sounds gross but it’s really not, especially with Wheat Thins or Food Should Taste Good brand whole grain chips! I personally like garden vegetable or tomato flavored), granola, low-fat yogurt, low-fat string cheese, LITE brand whole wheat bread, 100 – calorie popcorn / kettle corn bags, steamed broccoli with a buttery garlic sauce, microwavable veggies etc. I also snack on South Beach Diet oatmeal chocolate chip cookies, they’re good AND pretty healthy!

And eat SLOWLY. Take one bite at a time, chew completely, then take another bite. If you eat slower, you’ll become fuller quicker, and you won’t overeat. Drink a glass of water before each meal – You’ll feel fuller faster and won’t overindulge. Try to spread your meals out so that you’re eating 5-6 smaller meals throughout the day – It keeps your metabolism up to speed. Try bringing a sandwich or a bag of fruits with you to class, or eat in between classes at your locker.

Incorporate more exercise into your daily life. Take the dog for a 20 minute walk, do jumping jacks while watching TV, do laps around the block, or the house for that matter. Don’t let yourself sit down for too long. If you can, get a gym membership. I use an elliptical for 30 minutes 5-6 times a week and it works great for me.

And don’t eat out of boredom! It’s a nasty habit to break, TRUST ME. Whenever you feel like eating, watch a movie with no commercial breaks so you don’t have time to get up, call a friend, read a book or magazine, or get out of the house, away from the food.

And don’t “DIET”. Because the moment you go off your “diet”, you’ll regain the all the weight you lost quickly, believe me. Instead, make “healthy living choices.”

I recently lost weight, about 20 lbs, and what really helped for me was planning my meals. I planned when and what I was going to eat, and made sure the calorie count was 1400. But never go under 1200! Remember, healthy weight loss is about 2-3 lbs a week. Whatever you do, don’t let yourself stray from your plan. Write it all down or type it out and leave it up on your computer so you don’t forget, that’s what I do.

You’ll never get to your “ideal” body by eating crap food and sitting around, no matter how much you want it to happen. It takes dedication to get the body you want! Make it like a game. How much weight can I lose? Prove it to yourself you DO have the willpower to get what you want.

But allow yourself a cheat day every now and then. Life is too short! If you restrict your body of all the “good foods”, you will one day EXPLODE and eat everything in sight. Trust me!

One more thing: Once you do become thinner, DON’T think you can eat whatever you want now! You’ll regain all the weight back, which is absolutely mortifying, especially after all the hard work to lose it.

Good luck! Hope that helps (:

OH, and sitting up straight burns more calories than slouching. Try it!

Any more questions, email me (:

Thomas asks…

What is the best diet to lose weight fast?

I suffer from depression as I’m unhappy with my weight. I need to start a diet and cardio/ exercise .

Can someone tell me a diet that works and it really sheds the pounds. I have a sweat suite that I can also wear . Thanks

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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Your Question About Easy Weight Loss

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Paul asks…

How can i lose weight effectively?

To start off, my mom is very strict.
She tells me I’m not fat, but I know I am.
So when I went on a vegetarian diet, she went crazy.
She made me eat meat, even though I didn’t want to.
Anyway, I really want to lose weight off of my belly and thighs.
How can I do that?
Running, sit-ups?
Oh, and I heard that if you sweat, you’ll lose weight.
How does that work?
Thank you so much in advance!

weight loss cardiff answers:

Go to the biggest loser site, and the trainers give you HEAPS of tips, just type ” The Biggest Loser”, on the enternet, and click on the first website…on the top, it says videos, and on the column ” Browse”…it says ” Trainer Tips”…it has tips from Shannon and Michelle, on how you can loose weight, easily, and fast!!!…I need to loose weight too, and I’vee lost 3kg, in 6 weeks…doing as they said!!
Good Luck, and i hope I helped 🙂
P.S.Just because your on a diet, it doesn’t mean you can’t eat properly…never skip meals, don’t eat fats and oils, and all the fatty stuff…drink plenty of water, and yes, sweating does help you loose weight. My sister goes to the gym, and they say that she has to wear a jumper or hoodie or something, even in summer, so try that while running with your Ipod or phone or something…because listening to music also helps..:)
Bella xx

Ruth asks…

What supplements can i use to lose weight and bulk up before spring break and summer?

Id really like to lose like 40lbs and bulk up before spring break and summer. Im doing 1.5 hours of low intensity cardio but havent started lifting yet. What kind of over the counter supplements could i buy at GNC that will help me to bulk up super quick and increase my fat loss? Ive been researching but everything is confusing…only legal suggestions please cause i dont want to try “juice”.

weight loss cardiff answers:

This may not be the answer you want, but supplements will make no more than 5% difference to your results. You’re much better off focusing on getting the basics of your lifting and FOOD right than relying on supps.

This opinion comes both from science and from long years of wasting money on supps whilst hoping they work for me.

Besides the occasional protein supplement where I can’t get food, or am using a 10g portion of it to inhibit catabolism whilst training fasted (which is something you should definitely try!) I only use creatine regularly. Over 15 years of research shows this to the only supp that consistently makes people faster, stronger and last longer. And if you can train harder, you can get more results.

But all of this is still dependant on your diet being right. Diet accounts for over 70% of your physique results, therefore it’s where you should focus 70% of your efforts to get it right.

Both I and many of my clients use Intermittent Fasting with great success when losing weight and looking more muscular. Here’s something I wrote about it on my blog:

ou could imagine that your day is split into two; a cutting (fat loss) phase, and an anabolic phase. This is in contrast to a ‘normal’ eating day where you are never fat burning as effectively as when fasting, although post training you are properly anabolic.

Splitting your day in this way has tremendous benefits, but the biggest one is the Holy Grail of dieters and bodybuilders the world over; you (almost) guarantee losing fat whilst maintaining, or even gaining, muscle. I say almost because it’s still dependant on you doing the right things with your diet.

You can read a fuller explanation of why and how Intermittent Fasting continues to work even once you get into single digit body fat figures at Martin’s site (here for stubborn fat removal, and here for leptin problem avoidance). But one of the great things about Intermittent Fasting for fat loss/weight loss is that you just don’t seem to get the same metabolic slowdown problems as you would normally do with a strict caloric restriction diet (jointly due to the effects of maintaining muscle mass and having a significant number of calories in one meal every day).

This means that with Intermittent Fasting you can continue to eat for muscle gain and fat loss even whilst you get lower and lower body fat. And you just can’t do that anything like as easily as with a normal calorie restriction + cardio setup.

To figure out how to create your diet you could start over at Lyle MacDonalds site:
bodyrecomposition.com
There’s more information there than you’ll need, and there’s a great forum also.

Hope this helps, please feel free to ask more questions you might have.

David asks…

How do i lose weight easily?

Ive got no money to go to gyms or buy healthy food, so are there any other ways of ensuring i lose weight or any tips on how to help?

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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