Your Question About Easy Weight Loss

Nancy asks…

how to lose weight fast with no diet?

i need to lose weight by the end of this month! i want to lose 10 pounds with no specific diet! please help (: i am begging for your opinions 😀

weight loss cardiff answers:

There are two things you need to know right off the bat: 1) Unless you are naturally predisposed toward eating healthy, it is impossible to lose weight without following some kind of general dietary guidelines. That’s not to say that you should only eat certain foods; you just need to be smart about what kinds of food you eat. 2) When it comes to being healthy, there is no such thing as a quick fix.

Losing weight and keeping it off requires that you exercise consistently and follow some kind of healthy dietary guidelines. Any weight-loss method that claims to be quick and require no pain, effort, or self-discipline is a scam. Hundreds of thousands of people waste their lives and ruin their bodies by chasing after the latest “revolutionary” pill or diet, faithfully following each new program and only getting inconsistent, short-term, or harmful results. Don’t be one of those people.

The best way to lose weight and keep it off is to focus on total body fitness, not just on dropping pounds. Total body fitness includes reducing fat, building and toning muscle, and improving cardiovascular fitness. If you’re just trying to lose weight, it will be actually be much harder to achieve that than if you focus on improving your whole body. In light of that, I offer the following advice.

Running is a great way to reduce fat, tone leg muscles, and improve cardiovascular health. See if a park, sports complex, or community college near your home has a running track. Some have signs that tell you how many laps equal a mile; start by running that. If you don’t know how long a mile is, or if there is no track near your home, start by running for eight minutes. Run three days a week, and add a lap or two minutes every week. Stretching before and after running is very important; here is a visual guide Also make sure that you drink plenty of water before and after running. If running isn’t your taste, you can bicycle or swim.

You should supplement your running with other cardio and aerobic exercises, such as jumping rope, jumping jacks, and balancing exercises. Building muscle is also important because it boosts your metabolism, causing you to burn more energy all the time, even when you’re resting. You don’t even need to go to a gym to build muscle.

Nutrition guidelines:
-Read the Nutrition Facts
-Try to avoid foods with a lot of ingredients. An excellent rule of thumb is the fewer ingredients, the better the food.
-Avoid the following: foods that are high in sugar; foods that are high in saturated fat and Trans fat; processed foods (mostly chips, bars, and frozen foods); and too many foods that are high in carbs (mostly grains).
-Dairy products tend to be high in fat, but are also high in calcium, so consume them in moderate amounts.
-Keep breads, pasta, and other grain products to a minimum, and make sure it’s 100% whole grain.
-Fruits may be eaten in moderation (3-4 servings per day). Sugar in fruit is natural and unprocessed, but it’s still sugar. Avoid fruit juice that is from concentrate (high in sugar), or that contains any ingredients besides fruit juice, water, and preservatives.
-Vegetables are your friends; you can eat a lot of these. One exception is potatoes; eat these in moderation.
-Avoid white bread, white rice, white sugar, and other bleached foods.
-Beware foods with corn syrup, high fructose corn syrup, or maltodextrin in the ingredients. These are all sugar substitutes, are very bad for you, and don’t show up under “Sugars” in the Nutrition Facts.
-Watch your sodium intake. Too much sodium can cause dehydration, elevated blood pressure, and hypertension.
-Eat plenty of protein. See here for more information
-Eat plenty of fiber. Here is a list of high-fiber foods

I’ve got more, but Yahoo Answers tells me it’s too long. If you want the rest, send me a message.

Betty asks…

How do I lose weight fast without dieting?

I want to lose weight,but do not want to go on a diet, please tell me how and thank you. But I don’t want to go to a gym and spend to much, anything I can do around the house? I’m fifteen years old by the way so no acai berry cr#p.

PS I’m not that fat, just have a lot of jelly in my belly 🙂

weight loss cardiff answers:

I’m 15 and would really like to lose weight.
Easiest way is to quit junk food all together.
25 crunches, 25 bycycles, 25 side crunches on each side each day.
There’s really no way to lose weight without dieting and exercise.
You could boost your metablism by eating every three hour. Not junk food but healthy food with a lot of carbohyrdates and protein.
It’s really hard to lose weight, especially in the belly area without working out. :/ i wish it wasn’t though.

Mary asks…

Best diet to lose as much weight as possible fast?

I’m a seventeen year old male, and I’d love to find out the best diet possible to lose weight mainly on the upper legs, as they have a lot of fat around them, plus on my stomach too.
My friend is doing a noodles and water diet? What’s the best daily meals to lose weight fast?
Will running or exercise tone me down and if so how long for daily? 🙂

weight loss cardiff answers:

You can eat metabolism boosting foods as discussed below.

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.

You can always eat negative calorie foods for weight loss and below is a list of negative calorie foods that will boost your metabolism.

Negative Calorie Fruits:

Negative Calorie Vegetables:
cabbage (green)
Chile peppers (hot)
garden cress
green beans

These foods don’t actually have negative calories but when you eat these foods raw or slightly cooked your body burns more calories digesting and processing them than what is in the food itself.

For a healthy weight loss add some of these foods to your diet each day. Most of them are full of healthy nutrients such as fiber, antioxidants and enzymes as well as vitamins and minerals.

Web search for “list of negative calorie foods”

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Your Question About Easy Weight Loss

George asks…

What is the best weight loss pill?

What weight loss pill causes the best results but with out the negative side effects

weight loss cardiff answers:

There is no perfect “best” weight loss pill and as with all weight loss pills, proper eating habits and regular exercise are important in achieving your goal. Expend more calories than you consume for success. Remember these products are not endorsed by the FDA, so check with your physician before taking any supplements.

I found this one article that discusses Hydroxycut,Thermocerin, OROVO, and AmbiSlim PM and the active ingredients in weight loss pills. My wife wanted to take pills to lose weight and she found this very informative to read. I hope you find it as useful as she did.


Paul asks…

Weight Loss Pills ?

What are some diet pills that actually work?
I have been trying to lose weight .. going running a few times a week and see no changes? I need something to help me along with exercise?

weight loss cardiff answers:

Please trust me when I say you don’t need a weight loss pill to lose weight. Nobody does.

Every weight loss pill company says to diet and exercise while taking their product. Why, because that is how you lose weight, through diet and exercise.

If you see no weight loss then they can say “Well, we do recommend diet and exercise as well”. It’s a win win situation for them.

Each pill has there own set of side effects and hidden dangers and all have the potential to cause harm. Why would you take the risk when you can lose weight by simply eating well and exercising. You have not said anything about healthy eating, this is a must if you are to achieve weight loss.

Have you been doing strength training (weights) as part of your exercise routine. We need muscle in order to burn fat. Muscle is a very active tissue, so burns fat even while resting. You need to have a certain amount of muscle in order to burn fat efficiently. Every pound of muscle you have will burn 50 extra calories per day.

If you burn more calories than you take in (achieved through a healthy eating plan), build up muscle through strength training and complete 30 minutes of solid cardio a day then weight loss is a certainty.

This following website gives you the tools you need to develop a healthy lifestyle and maintain it for a lifetime.

Good luck and all the best with your weight loss goals

Donald asks…

Is there a safe weight loss pill?

I am wanting to loss weight before my husband comes back from his deployment. I have been working out almost everyday now for about 2 months and eating healthy and nothing has changed, I have not lost any weight, and haven’t dropped any sizes. My mother suggested a weight loss pill. Does anyone know if a healthy weight loss pill that actaully works, and you will see results pretty fast?

weight loss cardiff answers:

Many people eat ‘healthy foods’, but still in the wrong quantities. I know it’s a pain to do, but counting calories really makes it painfully obvious where you’re getting those extra calories that you don’t need from which are preventing you from losing weight.

Write down everything you eat every day. Make sure you measure out portions sizes with a small scale or measuring cups and spoons – most people overestimate by 30% or more, so don’t guess. Aim to eat no fewer than 1200 and no more than 1500 calories each day.

Also make sure you’re getting the correct balance of foods – most people over do the grains (you only need 6 servings a day, and when an average bagel contains 3-4 servings these days it’s really easy to see how people over do it. Pasta is another one that fools so many – a ‘serving’ of pasta is just 1/2 cup. Most people sit down to 1.5-2 cups at dinner). Most people also under do it when it comes to veggies – we’re supposed to be getting about 2.5 cups of veggies and 1.5 cups of fruit a day, which is a lot more than the average person does.

Also watch your juice intake (1/3 cup of apple juice is a serving size equivalent to a whole apple, but most people drink a huge glass because it’s a ‘healthy’ food), and if you’re eating any meal replacement, or quasi-healthy bars make sure you read the calorie content carefully. You’re much better to have a salad with chicken on it than these bars.

Plan ahead and have small snacks between meals (counting the calories of course), to keep hunger at bay.

If you dine out, look up the nutritional information for the restaurant ahead of time to pick something healthier to eat. You’ll also find that most restaurants are serving enough for a full 2-3 people on every plate these days which is part of the reason as a society we’ve forgotten what a proper serving looks like.

Keeping your calories low does work pretty fast. I managed to lose just 16lbs over several months before starting with a dietitian. What I described to you above is what she’s been teaching me to do – and I’ve now lost just a little over 2lbs a week for just over 4 months now.

Diet pills don’t fix the problem – even if they cause you to lose a little bit of weight, even if they were safe, they’d still don’t teach you really how to eat properly and in the correct portion sizes. At best, they buy you some time, but time and not knowing how to eat properly will catch up with you and the weight will come right back on when you stop taking the pills.

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Your Question About Easy Weight Loss

Daniel asks…

Weight loss tips !?

summer is coming up and i want to lose about 15 pounds before july. whats a quick and healthy way to lose the weight!?

weight loss cardiff answers:

Hi, Danielle!

Here are several weight loss tips from me. The tips relate to five ways in which you can speed up metabolism for quick but healthy weight loss. The methods work well together and they are sustainable. There are foods to eat, foods to avoid, a pattern of eating, and specific exercises that will all help to speed up metabolism. I’ll begin with eating and then move on to exercise.

First, eat a meal about every 3 waking hours (5 or 6 meals per day). You will not be eating more food; you will simply be spreading it throughout the day. Each of those 5 or 6 feedings should contain at least 15 grams of unprocessed protein (from natural sources) for a female or at least 20 grams per feeding for a male. This change alone, as long as long as quality, unprocessed, PROTEIN is included, such as fish, organic chicken, grass-fed beef, etc (unless you are vegetarian), will boost your metabolic rate and any curb food cravings.

Second, eliminate all processed (refined) carbohydrates from your diet. Processed (refined) carbohydrates have negative effects on health. They also slow down metabolism and cause weight gain.

Processed (refined) carbs are such things as ice cream, cookies, bread, rolls, buns, pasta, tacos, potato chips/crisps, pizza, cakes, sweets, candy, cookies, biscuits, chocolate, cereals, store bought cooked meats/cold cuts (they have added sugars and additives), sausages/hot dog frankfurters (they have carbohydrate fillers, additives, and sometimes sugar) all sodas, sugars, and foods containing corn syrup, etc.

When digested all carbohydrates turn into sugar, and sugar becomes fat. Therefore, think of eating carbohydrates as eating sugar. Moreover, think of eating processed (refined) carbohydrates as eating concentrated sugar.

If you want to lose body fat, allow yourself only 40 to 70 grams of carbohydrates daily. Get those carbohydrates from natural sources such as (preferably organic) fresh vegetables and low carb fruits. There is no minimum daily requirement for carbohydrates, but they do have many beneficial phytochemicals and fiber so eating some is fine (as long as they are unprocessed).

At the bottom of this reply, I have included page links for free Internet resources that will show you what foods to eat and what foods to avoid if you wish to lose body fat.

Third, drink plenty of water. Increase your intake daily until you are consuming at least 3 quarts daily–and one gallon daily would be better.

Fourth, begin a program of mild fitness exercise (cardio). At the bottom of this reply, I have added a page link to an Internet resource for a free Walking for Weight Loss plan. For example, today go for a walk at the best pace you can manage until you are comfortably tired. Note how far you walked. The day after tomorrow, go for another walk but increase the distance slightly. Continue walking every other day until you are walking 4 miles.

Once you are able to do that, slightly increase your pace with each walk until you are walking those 4 miles in just under 1 hour every other day. This will burn many extra calories during an immediately after your walks.

Fifth, begin a strength training program to increase your lean muscle mass. Lean muscle is a METABOLIC FURNACE that will burn extra calories 24 HOURS DAILY. Male or female, young or old, everyone can lose body fat this way. At the bottom of this reply, I have included Internet resources for free programs suitable for beginners or more advanced.

Work out twice a week using as much weight as you can handle using perfect exercise technique. Concentrate only on the basic exercises such as squats, deadlifts, presses, rows, and chins. The free programs will give you specific routines as well as tips for exercising safely.

There is more that you could do. For example, intense cardio for three minutes twice a week, but that may be too much for you too quickly. It is better to focus on making one major change at a time. Then introduce the next one. You could add intense cardio later. If you try to make too many major changes simultaneously, you will likely be frustrated and quit.

(Before altering your exercise habits, you may wish to obtain the blessing of your personal physician.)

If you want to use any or all of those weight loss tips or methods, the links to the free Internet resources will give you more in-depth information, plus free walking for weight loss plans, mild and intense cardio exercise choices, free strength training programs, diets, additional weight loss tips, fat burning foods, and carbohydrate charts. They are all good and they are all free.

I hope this information helps you, Danielle.

All my best wishes.

Ruth asks…

Weight loss help? Suggestions, tips?

Of course, one of the top resolutions for men and women EVERY year is too lose those extra pounds.
=] I’m no different.
I was wondering if anyone out there could give me some suggestions or tips on how I could lose some weight.
I’m about 5’8 and at 175ish pounds, and according to doc, I should be at 150.
So, I have a bit of weight to lose.

Thing is, my family’s financial situation won’t allow for a treadmill, or weights, and the neighborhood gym memberships are RIDICULOUS. My school’s gym is strictly available for the sports teams.

Specific weightloss assistant foods will also be out of reach because of my guardians who have the “If you’re hungry, find anything in the fridge” attitude.

Don’t get me started on school lunches.

Running my neighborhood really isn’t an option. Not the safest place.

But I’m up to any other suggested exercises; crunches, jumping jacks, all that.

And also maybe walking my dog. ^_^

So if anyone out there could lend me a hand, that’d be great.
I just want to be healthier. This is in no way for anyone else but myself. I’m happy otherwise, I just don’t want this to BECOME a problem.
Thanks for the tips Tasha.
Didn’t even consider jump rope. =] I love it.
Thank you Lorna! Sounds easy enough. Good thing I love fruits & veggies.
Congratulations as well!

weight loss cardiff answers:

For you to loss weight, you will need to find the root cause on your weight gain. Once you find out the root cause, you will be able to come out a weight loss plan with the right diet plan that able to help to reduce your weight.

Only with a realistic weight loss diet plan, you will be able to achieve it easily.

In order to have ideal weight. Few things to take note.


– Try to have plenty of starchy foods such as rice, bread, pasta, potatoes,
– Aim to have five portions of a variety of fruit and vegetables daily
– Use a moderate amount of dairy prod

Physical Activity

Getting active is one of the best ways to lose weight and keep fit. There are all sorts of activities and
sports that can get you moving and aid weight loss.

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or
decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal

There are few simple diet plans which will suit you, like Cabbage Soup Diet and 5 Factor Diet, get how to do the diet plan from

Robert asks…

need some weight loss tips…?

ok im 6teen about 6’1″ or 6’2″ and i need to lose weight. ive tried a lot of stuff. i was even in football were we practiced for hours and worked out a lot. and still no results? keep in mind my age so no health clubs or gym memberships lol.

weight loss cardiff answers:

Healthy weight loss tips

Strength training and aerobic exercise –Aerobic exercise burns a lot of calories, Strength training increases metabolism by increasing lean muscle mass which helps in long term weight loss.

Eat fruits and vegetables –Increase your intake of fiber rich foods
They are low in calories but high in fiber. Fiber is digested slower, keeps us feeling fuller longer
Eat breakfast everyday —

Eat smaller, more frequent meals–

Replace white rice, bread, and pasta with brown rice and whole-grain products–

Drink more water–Water suppresses the appetite naturally and helps the body metabolize stored fat.

Increase your protein intake–Protein makes us feel full. It is also important in replacing and building muscle tissue. More muscles burn more fat. It helps to increase your metabolism – which burns calories.

Do not skip meals–Skipping meals makes you hungry which you tend to compensate by eating a lot later.

Spice up your food–Spices boosts metabolism, suppresses appetite, reduce fat absorption

Eat Negative calorie food –Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain.

Take the stairs and park your car further away from the shops–

Eat slowly–Chewing your food longer will help prevent you from over eating.

Cut down the sugar intake—

Interval Training – great way to boost metabolism–
Tips to stop food cravings
Boost metabolism

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Your Question About Easy Weight Loss

Mark asks…

How can I lose weight easily?

Im 13, 5’5″, and weigh 125 pounds. It’s almost summer and i wanna be able to wear a bikini and not be embarresed. My stomachs pretty thin but my legs are really big. My arms are alittle chubby and i just wanna lose pure body fat all around my body easily and quickly. Any ideas? Thank you sooo much in advance(:

weight loss cardiff answers:

You have to get out of that chair and away from the front of that computer to get the exercise. See if you can find someone to work out with you so you are not so on your own with it. Stay way from Carbohydrates like bread and breaded foods French fries and heavy starchy foods. Your blood pressure will come down some when your weight comes down but you should probable be on some meds to control your blood pressure while you lose the weight.

Walking is damn good exercise and its free. Vegetables are your friend but once again not the starchy ones and not macaroni and cheese which I for one think is one of the best inventions in the culinary world. Drink a lot of water while you diet. It will help keep you hydrated and a little fuller. Carrot sticks and celery sticks and some fat free ranch dressing are tasty treats and make a good healthy snack for in between meals and an apple a day goes a long way. Don’t forget to eat breakfast. Cantaloupe and low fat yogurt are great and strawberries and yogurt are wonderful too. A hand full of blueberries and a small bowl of raisin bran with skim milk or yogurt and raisins or strawberries is another good choice but cereal has carbs and if you want to lose weight you can’t pig out on the cereal.

Remember, you have to decide to lose the weight and no one can do it for you. They can do it with you but not for you.

Robert asks…

16 years old.. Need to lose weight?

I’m a 16 year old girl. I weigh 148 pounds and I’m only 5’1. I would like to lose weight and tone up a bit. (I would love to have a six pack <3) My only problem is, I don't know how to really get into the whole fitness thing. I've heard many different things about what makes people over weight and some of it isn’t even true.. Apparently. I have school coming up in less than a month. Should I work out everyday? Should I only work, lets say 3-5 times a week? I need some sort of guide lines to really get into the whole fitness thing. I understand that your diet has a huge part in it. I know what to do for the diet part. The workout part I’m clueless. I’m bigger in my stomach area, legs, and a little bit on my arms. (I got the little flabby arms, a big stomach, some big thighs, love handles. And when I look down.. I got that double chin which I hate.) What are some good workouts that I can do? I don’t want anything too intense because I do have a few problems with my knee and ankle. I unfortunately can’t do anything about that. Another thing is, how can I get motivated to do this and Stay motivated? And the biggest thing for me is, when I lose the wait.. How Do I Keep It Off???

Any workouts on YouTube or somewhere online would be greatly appreciated.

One more thing: I’m not one of those people that want to lose maximum amount of weight in minimum time. If it takes a couple months then I’m okay with that. I need something to fit around my schedule with school starting soon. I also do horseback riding (+barn chores) at least 3 times a week. (Tuesday, Thursday, Saturday).

Please please help me out. I’m going into my junior year. I’ve spent my entire time in school being uncomfortable with low self esteem. (With being overweight and I have bad acne scarring.) If I can spend my last two years in high school and actually get to enjoy it, I will be so so grateful.

Advice, tips, reminders, etc. will help.
Thank you so much

weight loss cardiff answers:

Losing weight does not come easily for anyone. Whether you are fifty pounds overweight or twenty, losing the weight is not an easy thing to do.

While most people choose to go on a diet because they think that they need to look better, the real motivation for losing weight should be about being healthier overall.

The problem with many diets is that they take too much time and are too complicated. There is a large amount of planning involved when it comes to meals. In addition, even when following the diet strictly the weight does not come off very quickly at all.

In fact, most of the time a person will only lose one or two pounds a week when they first start a new diet. This can be disheartening and lead to the oh-so familiar yo-yo effect.

When someone steps on the scale and sees a two pound weight loss when they think it should be more, they are likely to spiral out of control and quit the diet and begin their poor eating habits again.

Healthy Weight Loss

What many people do not realize is that losing one to two pounds a week is the healthiest way to lose weight. Losing this much (or little depending on the way you look at it) sets reasonable expectations and leads to achievable goals.

If you are carrying quite a bit of extra weight, these numbers can be increased slightly but in all likelihood, striving to lose more than two to three pounds per week is a surefire way to:

Burn muscle rather than fat
Become discouraged and give up

Let’s get scientific for a second. One pound of body fat equals 3,500 calories. If you didn’t know this I bet this is quite a shocker – you can actually measure how much you should be eating based on your own weight loss goals.

Very broadly said, having a 500 calorie deficit per day will let you burn about one pound per week (500 x 7 = 3500). Neat huh?

To lose weight faster it is important to increase the amount that you exercise.

Diets for Fast Weight Loss

When trying to lose weight quickly it is important to make sure that you are eating healthy. Starches and added sugars should be eliminated from the diet. In addition, avoiding fat from dairy and meat will help increase weight loss as well.

Some of the foods that should be considered when trying to lose weight include:

Soy products
Egg whites
Lean meat
Skinless chicken breast
Non-fat dairy food

It is important to eat a lot of vegetables as they will help you feel full. Drinking water will also help you feel full. All tempting foods should be removed from the home when you are starting a healthy weight loss plan.

Michael asks…

How can I lose weight easily?

I’m 15 and since I was 12 I was a comfort eater, I was bullied and made to feel like shit. Now being at a stage where I’ve gained all this weight, I feel so unconfident. I have belly fat and big thighs. I hate the belly fat because it means I don’t feel comfortable going out unless I’m I’m baggy clothes and jumpers and I won’t go out in shorts or skirts, even during the summer when it’s very hot. I’ve been trying to lose the pounds as I want to lose around 2 stone for my trip to Spain in July so I can feel confident an comfortable in a bikini! I have 12 weeks and want to try a diet as well as exercise. What’s exercises will help me? I don’t like running because I get bored of it, an what diets could I do? I’m not good with veg but I love fruit and after watching what I’m eating usually I need to lose the carb foods! I’m not asking to have a completely flat belly but I want to lose the bulges so I can go in a bikini and be happy! Please help me!!!

weight loss cardiff answers:

It’s not going to be easy especially if you’re already a comfort eater, it will probably be one of the most difficult things you’ll ever do.

First off fix your habit of comfort eating, it’s a bad one and it will only slow you down or completely ruin your weight-loss goals.

As for exercise anything will do. Play some sports, do some running, the best thing to do would be a weight-lifting routine, but since you’re a girl and only 15 you probably would not like the idea of that.

Anyways anything is better than doing nothing, so rather than sit on your butt and think about it all day just get out there and do something. It’s infinitely better that way.

As for your diet try and stay away from processed foods such as hydrogenated vegetable oils, junk food, canned food, table sugar, condiments, etc. Etc.
Eat wholesome nourishing nutrient-dense foods.
Try and balance your diet so you’re getting a good mix of vegetables, fats/protein and some fruits and grains.

Besides that to control your weight loss just eat slightly less.

The best weight-loss is achieved through slow dieting. If you try to lose weight so fast not only will it harm your metabolism and cause you to lose precious lean tissue mass it will also put you at susceptibility to rebounding and regaining much or all of the weight you worked so hard to lose in the first place.

So in other words, slow and steady wins the race. Instead of trying to lose 2 stone (~28 lbs) you should be going for roughly half of that (1 stone or 10-14 lbs) in 2 months. Losing 28 so quickly will do you more harm than good you have to look at things in the long term. Or is this “weight loss” thing just a passing though for you? If you’re truly dedicated you’ll be willing to put in the time and effort and you wouldn’t be looking so hard for a easy-way out.

Being healthy and lean is a lifestyle choice, not a one-time fix. This is a very important distinction to make. Only change your diet to something manageable that you would be willing to spend your entire life on. That way there is no risk of rebounding or doing excessive harm to your body. Slow and steady. Good luck.

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