Your Question About Easy Weight Loss

Sandra asks…

i need some good weight loss tips!?

i want to lose some weight on my thighs. what are some good excersizes?

weight loss cardiff answers:

Lots of Lunges and Squats…….lots and lots….. Here are some other tips that might help you as well:)

Oh. My. Goodness! I have such mixed feelings today about returning to my daily schedule. On one hand, I am so sad to have an actual alarm clock wake me rather than my kids as they climb into bed to cuddle. I’m sad I will no longer NOT have a schedule, and be able to play all day, and stay up watching movies every. Single. Night!! I quietly whimper at the realization that the holidays are over…the tree is down, all of the snowmen are boxed back up…and reality sets in that…I can no longer “cheat”. But, is it realy “cheating” when you do it 2 weeks straight??

Yet, still…somewhere amist all of this depression, I find comfort, excitement even, knowing that…I will be back on a schedule. Isn’t that odd? I actually am excited…recharged and revamped…remotivated to get back on track and pick up where I left off. Ready, even if a few days late, to start my New Year’s Resolution…to lose weight.

Yes, it’s been my resolution (or one of them) for may precending years, but for some reason I cannot explain, this year feels different. A new decade, a new start, a new ME.

This new found inspiration has me wondering…is there a formula to follow to ensure success with your New Year’s Resolution, despite what they may be? Is there some sort of secret that forces us to maintain this momentum for months ahead?

Unfortunatly, as with all other things, there will be no reward if you don’t do the work, and weight loss is (in my humble opinion) both the most trying and rewarding goal. Though there are no “sure fire” secrets or formulas, there are many helpful tips to keep in mind. When you keep them posted where you can see them daily, your chance of success is increased!

** Tip #1 – Get an Attitude Adjustment
Attitude is everything when it comes to losing weight. Permanent weight loss is achieved through permanent diet and lifestyle changes. Reverting back to old eating habits after losing weight will only allow the pounds to return. Remember that there are no quick fixes. It took a while to put the weight on and it will take a while to take it off again. Accept that fact and develop a can-do attitude. Commit to the long term. You will be wearing this body for the rest of your life.

** Tip #2 – Set Realistic Goals
Weight loss goals must be realistic. Unattainable goals do nothing more than set the stage for failure. When creating goals, assess all factors such as current weight, fitness level, age, gender and interests. Take all these things into consideration and come up with a workable plan. Start as small as necessary, but do start!

** Tip #3 – Control the Environment
Make dieting as easy as possible. At home, do not bring temptation through the door. Enlist the aid of family members and ask them to keep junk food out of sight and out of mind. My family & I purged the cupboards and refrigerator of high calorie foods on New Year’s day, and filled them with healthy alternatives when we went grocery shopping. When away from home, pack a healthy lunch and snacks rather than eating out and avoid passing by the snack machine at work, if possible.

** Tip #4 – Make Simple Substitutions
There are a variety of simple substitutions that cut calories significantly. For instance, switch to fat free milk or use plain yogurt in the place of sour cream. Substitute unsweetened applesauce for oil in baked goods and reduce the sugar in recipes by up to half. Look for other creative ways to reduce the calorie and fat content whenever possible. While these changes may take some getting used to, they will soon become the norm.

** Tip #5 – Shop Smart
To reduce temptation while shopping, stick to the perimeter of the grocery store. Most foods needed for a healthy diet will be found around the edges. Especially avoid the snack and candy aisle. Do not pass the ice cream case. Carefully read the label on any packaged or canned food under consideration. Also, never shop when hungry!

** Tip #6 – Control Portions
Invest in a food scale and a comprehensive food guide. Learn what a portion actually looks like. Keep in mind that measuring and weighing food will not be necessary long-term. After a short time, an accurate estimate of portion size will be automatic. It is wise to re-check portion sizes periodically, however, to ensure estimates remain accurate. Use smaller plates, cups and even utensils to make portion control easier. Also, repackage bulk snack foods into the correct portions as soon as they enter the home.

** Tip #7 – Take a Walk
Exercise is essential to long term weight loss success. Walking is ideal as it can be done almost anywhere and the intensity level is easily adjusted. Invest in a good pair of walking shoes and consider buying a pedometer. Commit to walking a little each day. Build some extra steps into the daily routine by parking farther away or electing to take the st

William asks…

weight loss?

What is the key to weight loss?
any tips or ideas ?

what are some good things to eat ?
what can i do to really tone my abs, arms, and legs ?

=] thanks for your support .

weight loss cardiff answers:

Weight loss needs to be a lifestyle and not a diet.

But first… You should eat foods rich in fiber (such as broccoli) and avoid simple carbs (processed chips, french fries, white breads) and instead eat complex carbs (fruits, veggies, whole wheat grains)… Sodium can be a factor towards water retention/weight which is often times held in the stomach area so try to limit your sodium intake and drink plenty of water, which will flush the sodium out and keep you less bloated or keep less water retained.

Also dairy products can contribute to bloating/water rentention in the lower ab. Dont worry, you can still get calcium from many veggies/nuts such as: fortified grains, citris fruits, cabbage, soybeans, etc.

Personally I feel a vegetarian lifestyle is best… Our bodies have a hard time quickly digesting meat. I suggest you read the book Skinny B*tch as they go into specifics of healthy eating.

20 mins of cardio a day are suggested … This can include a brisk walk or a gym agenda… Doesnt matter excersize is excersize… Also cardio is important for toning because unless you are burning off any fat you wont see the toning results. I really love yoga and feel is does a superb job toning my body, I can use my own weight against myself, and it doesnt make me bulky like some weight lifting can do.

Things can be hard at first but once you and your body adjust you will feel so much better.

Richard asks…

What are your best weight loss tips?

Hello Everyone!

I’m starting an exercise routine based on & Tony Little’s AB Isolator Workout Video. I plan to keep this going for a 12 week session and then start again.

Right now I weigh 179, and I’m 5’7″. I target weight is 130lbs.

I will try to post my accomplishments regularly.

If you like you can consult my workout calendar for further details.

Please submit your exercise tips and your support.

weight loss cardiff answers:

These tips work very well for most

SNACK ON SOUP. Water-based soups don’t contain many calories and are a great way to fill up-staving off your craving for a big meal or at least slowing you down if you do load your plate.

Avoid chugging calories. Downing regular soda, juice, and milk are all ways to consume a lot of calories quickly and without feeling satiated. Instead, learn to like plain old water. To make it more palatable, try adding a bit of calorie-free green-tea extract.

Taper your meals. A recent study published in the Journal of Nutrition showed that people who ate most of their daily food intake earlier in the day and consumed smaller and smaller portions as the day went on ate less overall than people who ate consistently sized meals over a 24-hour period.

Fidget. Play with a ball while you talk on the phone. Bounce your knees. Whatever works for you. A classic study in the journal Science reported that people who frequently shift their posture weigh less than those who stay put. The reason: Burning five extra calories here and there adds up, helping fidgeters create something researchers (appropriately enough) call NEAT-Non-Exercise Activity Thermogenesis (fat loss without direct exercise).

Turn off the machines. When you’re working out, opt for free weights over machines. They activate more muscle when you lift, burning more calories and causing greater strength gains.

Don’t bug in bulk. It’s a good strategy when it comes to toilet paper, but the more food you pack into your fridge at once, the more likely you are to eat it right away.

Lilt heavier. If your dumbbells are pink and allow you to “bang out” 20-plus reps without breaking a sweat, they’re not challenging your muscles, and you won’t lose fat.

Weigh in. Studies show that weighing yourself daily improves your healthy and motivation. Of course, a scale doesn’t decipher between fat and a lean body, so use a mirror to monitor changes in your appearance, as well.

Eat slower. It takes approximately 15-20 minutes for the stomach to sense it’s full. If you chow down like a starved sled dog, you’ll likely out-eat your hunger level, packing in more calories than your body needs before it s had a chance to even register that you’re full.

Pack ahead. Most people give up their diet because they’re pressed for time. Avoid the problem by making your meals for the work week ahead on Sunday afternoon. That way, you’ll have a good supply of healthy food ready and waiting, and you won’t run out of options or be forced to hit the vending machine.

Dip a fork in salad dressing, instead of pouring the dressing directly onto the greens. This gives you max control over how many calories of dressing you get in each bite.

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Your Question About Easy Weight Loss

William asks…

What are those small weight loss ear patched?

I recently saw some dude in my class with small circular ear patches in his ear & my buddy’s mother uses them, too. They are for weight management &/or weight loss, but i do not know what they are called or where to find them.. or how they work. Can anyone help?

weight loss cardiff answers:

Iv heard about those ( hormapatches) and the fda doesnt know the long term effects. Its putting chemicals/hormones in your body. Can I make a suggestion? It seems like you want to lose weight but not be bothered with all the planning involved. There is a website called They have this custom meal generator among a ton of other stuff. It does all of the work for you and the plan WORKS. You select the foods you like to eat from a list and it generates your menu for the whole day. It knows what portions to make for you to lose weight after doing calculations about your specific body. Its so easy, just answer the questions. Its 30 bucks for a lifetime membership and if you follow it, it willplan your meals. I lost 18 pounds already on it. They people at my gym told me about it. This may be a good idea for you. Good luck.

Betty asks…

What is the easiest way to lose weight?

I’ve tried eating less and exercising, weight loss programs, none of it works! What should I do?

weight loss cardiff answers:

Walking and doing housework is the best exercise for losing fat and ensure that your diet does not include any high calorie foods. Formulate your own weight loss plan and you will lose weight faster. From

Joseph asks…

Has anyone in America heard of the weightloss plan from Australia?

There is a weight loss plan doing the rounds in Australia. It is not a diet. It is about food. It’s safe and so simple but practical and easy. It is causing a sensation down under. Has anyone else heard of it?

weight loss cardiff answers:

Will people please stop posting advertisements posing as questions!?

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Your Question About Easy Weight Loss

Susan asks…

What’s the best way to get back into working out to lose weight?

I’ve been pretty idle for the past 6-8 months, and I’ve put on a few extra pounds. I’ve tried getting back into shape and lose weight by running/biking, but I’m finding it MUCH HARDER to run/bike than I used to. I keep thinking this is a product of my past inactivity and extra weight, but it seems way too challenging now to get back into shape. As a result, I have become inconsistent with my workouts now because they seem way too difficult, and seem to have litte effect. Any suggestions on ways to boost my energy and get back into a program that will work?

weight loss cardiff answers:

Start with easier workouts and slowly build up the amount of work that you do. This will build up your stamina slowly and before you know it you will be doing more than you use to do. Keep track of what you do for your workouts. Never increase your workouts too much from day to day. Slowly ramp up the amount that you do. To boost your energy, about one hour before you workout have an energy drink consisting of several kinds of fruit, some 100% fruit juices and some milk. The milk will cause your body to burn up the carbs slower. And within 30 to 45 minutes after your workout have another smaller energy drink to replenish the glycogen in your muscles that you have burned up by exercising.

George asks…

How to lose weight for 14 year old girl?

How can I lose weight? I’m not over-weight or anything I just wanna lose like 10 pounds
So, how can I lose weight? is running an hour each day good? or do I need to do more?


weight loss cardiff answers:

Eat well, drink lots of water, do cardio exercises, or activities that keeps your heart pumping.
Choose foods with low saturated fats, watch calorie intake, run, bike, like I said anything that will keep you moving and your heart pumping fast because it burns fat and calories.
Eat plenty of greens, vegetables, fruits, legumes, beans, and eat small portions but throughout the day.
Running should be an hour at most, though the more the better.
Biking should be longer because you should bike more than a mile.
You could do ab workouts to support your body and the weight it lost, if your lose weight you’ll probably go a bit flabby so you need to do repetition workouts (thats if your working on arms or legs) and for abs, the workout should be 30 min. To an hour.
Remember to watch what you eat, no saturated fats, high calorie foods, not munching at or after 9, light meal toward end of day (dinner).

Nancy asks…

How to lose weight without running?

Okay I reallllllly wanna lose weight, but the problem is I can’t run (everytime I do, I get sick and like almost pass out, but that’s because my medical problems like to fuck up my life.) is there a way I can lose weight without running? I do eat healthy, walk on the treadmill (at least 45 min or more like every other day) and lift weights (started with dumbells, dont wanna hurt myself.) I also do some squats, planking, sit ups and crunches. What else can I do? Thanks! nothing rude please!
i forgot to mention… i LOVE fruit and enjoy veggies, but hate a lot of stuff. I mostly eat fruit… i know its not healthy but i can get sick from other stuff. i also drink ALOT of water, i love that, and dont eat that much junk food (i dont really like it…) i dont eat much, only when i feel my stomach growling and water doesnt help. or if i feel sick, then i may eat like a few cucumbers or strawberries. thats pretty much it. thanks!

weight loss cardiff answers:

Good you are making an ACTUAL Effort, CONGRATULATIONS!!

1) Write down EVERYTHING you put into your mouth for 1 WEEK.

2) Plan on ACTUALLY eating 4-6 servings of fruits and Veggies per DAY.

3) INCREASE your water intake, Decrease, or eliminate carbonated or SUGARY drinks, FORGET “Energy” drinks!

***4) Plan EXERCISE (even if it is just walking a measured distance) Everyday. Helps get you into a habit!

5) Start a journal on WHAT ‘works’ (aka – you like – to eat, drink, do, and want to do) for YOU!


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Your Question About Easy Weight Loss

Sandy asks…

An easy way to eat and prepare cucumbers, carrots, broccoli and chicken breast in to one meal?

Ok so Elliot Hulse told me in a video to eat this combo (maybe changing the chicken with fish or turkey for variety) for weight loss which seems right because from what i gather, besides the chicken, i can eat a lot of these and still lose weight with a exercise. However preparing them was a failure….

I did ok making sticks out of the carrots but tried to make sticks out of cucumbers and ended up having to make chunks. So steamed the chicken breast, broccoli and carrots together (blanching some of the carrots to see if i’d be easier to eat that way).

The whole thing ended up tasting like a mess, the chicken was fine considering how easy it was to cook but the broccoli, cucumber and carrot in one mix tasted like hell. I’m sure there must be a better way to prepare this. I mean the broccoli was soggy and reeked of broccoli and the cucumber would had made me puke. Still i want to keep going this feels right, this combo feel right but i feel like i’m doing something wrong.

weight loss cardiff answers:

Who is this nut case? Cook cucumbers with those other ingredients? I don’t think so. Cut your chicken breast into 1″ cubes. Season with sea salt and fresh ground pepper, fresh lemon zest and 1 tbsp. Olive oil. Cut the carrots and broccoli into 1″ pieces. Toss with sea salt, fresh ground pepper and 1 tbsp. Olive oil (use the good stuff). Heat a heavy skillet to medium/medium high. Add the chicken breast and carrots. Toss frequently until the chicken begins to turn white but still has some pink to it. Add the broccoli. Continue tossing until the chicken is cooked through – 5 minutes. The carrots and broccoli should have a nice char but still be a little crunchy. I would include course chopped yellow onions and celery cut into 1″ dice. Add celery with the carrots and onions with the broccoli. Serve your cucumber on the side sliced and seasoned with sea salt, fresh ground pepper and a drizzle of good olive oil.

This method of quick cooking keeps the veggies from becoming limp and gross. They maintain their texture, color and flavor.


My husband recently lost 130 pounds. He is on a maintenance program called the Paleo Diet. Check it out. The portion sizes in the cook book I have are too large for the 2 of us so I just cut back on the ingredients so that I have enough for the two of us to eat twice off of one recipe.

Robert asks…

How can I motivate my father to lose weight?

My father is about two hundred pounds overweight. In the past, he lost roughly one hundred pounds, but gained it all back. He has been working out quite a bit, but he won’t stop eating the processed sugars and fats that are hurting him. He knows his eating habits need to change, but they aren’t changing. I would like to find a way to help him, but I feel uncomfortable talking about weight loss and proper diet to him. I just love him so much, and I want him to be around for a long time, but if he keeps this up, that’s not going to happen. How can I help him?

weight loss cardiff answers:

I appreciate your love for your dad. Thanks for reaching out. Search for “Rachel Parent youtube”; she’s 14 and may inspire you. Best wishes!

He will continue to do what he wants, that’s his freedom and right as an adult, as long as he’s within the law, or can evade it. Here’s what I would do.

First, I would volunteer to go food shopping or go with whoever does it. There are some healthy foods that are cheaper than most all others (beans, brown rice, buck wheat, whole grain wheats, potatoes, cabbage, onions, carrots, tomato sauce), not all are low carb, but by fixing a lot of foods with these could free up dollars for more veggies, nuts. This also gives you complete control over all the ingredients and how much sugar is in them. I get mine at Costco and Winco (great bulk section and good veggies).

I would learn to cook, keep lots of good, low carb dishes and snacks available, at least as much as you can. Fixing a couple a week will be a good start. My two favorites are chili and Greek/Pico salads. Get a couple books to learn what is really healthy: Fit for Life (has recipes), and Forks Over Knives or Eat to Live.

Cooking beans with rice will create a complete protein, but rice is high in carbs, so only have enough to balance the diet. There are lots of different kinds of beans, peas, lentils, and lots of recipes online. I do a crock pot each weekend.

A fresh Chinese Chicken salad is mostly cabbage, a good Greek or Pico salad is in the middle, if you don’t add lettuce it will keep for a 2-3 days in the fridge. Then I fix my own breads and cakes (low-healthy-sweeteners), based on no-egg, no-milk recipes.

A lot of time when we think we’re hungry one of three other things could be going on:
1. We’re actually thirsty
2. We need some nutrition
3. Our stomach did not get the full feeling because we ate high density, high calorie foods, instead of more bulk, more raw foods. If you only ate veggies, you would have a hard time staying fat.

To give you the ideal end picture, I would stop buying any drinks from the store, only drink water and enough fruit to satisfy snacking. Then follow these tips…go for a walk with him, ask him to take you to a park or teach you to do something, or throw a Frisbee, 20 minutes a week.

Health rules I’m distilling:
1. Water intake is the biggest, easiest, cheapest thing you can do for your health, research Water Calculator
2. Most people should take a multi-vitamin
3. Food combinations & eating for your body type are the most important for food (book: “Fit for Life”)
4. Minimize manufacturer-processed foods, research the ingredients & side effects
5. Having raw foods and correctly cooking some of them maximizes your food value
6. Eat natural oils (raw nuts, seeds, avocado), limit extracted oils, use healthier oils, avoid solid fats
(books: Forks Over Knives, Eat to Live)
7. Organic is worth as much as financially possible, consider the alternatives when budgeting
GMOs – Ask your doctor if cancer is right for you (Natural News, Wells, 10/16/2012)
How to avoid genetic engineering at the grocery store (Farm Aid, 2011)¬oc=1&msource=adwords&gclid=CPSMg4nA5rgCFQE6Qgod7DkATg
Monsanto’s Roundup pesticides are linked to Parkinson’s, Alzheimer’s, autism and cancer; they control crop acreage 40% and create pesticide seeds: corn 73%, soybean 90%, cotton 80%, canola, papaya, sugar beets, alfalfa (beef)– %s are U.S., multiple resources, research yourself
8. Exercise is important for mental health and weight loss, gains muscle, and slows total weight loss.
Exercise a minimum of 20min/wk, more vigorous is better, too much can be unhealthy

Donna asks…

How do I find the self-control/discipline to diet correctly?

I used to work for a weight loss company, so I know HOW to lose weight. I am practically an expert. And I have lost and gained weight many times in my 26 years of life. Now I have 2 kids so its even more important to me but for some reason I cannot find the self control or discipline to keep to a diet or healthy eating. I find an excuse every day. I don’t have enough time to find something healthy to eat, I don’t have enough money to buy the healthy things I want to eat, I will start tomorrow, etc… How can I MAKE MYSELF do this?? I am so unhappy with my weight and it’s ruining lots of aspects of my life. I need some tips!!! Help!

weight loss cardiff answers:

Keep a journal/diary of your achievements. At the moment you might feel that you do not achieve anything. But with weight loss it is usually small improvements. If you keep a diary you can see these results and you will feel more that you are achieving something. Another way to keep you motivated is to place a reminder somewhere. For instance on your fridge. Ex. A picture or a note what you want to achieve. You can also ask help from others a “motivation partner” to keep you motivated on your goal.

With regards to the healthy food. Try to find easy and healthy food recipes you can make and which you like to eat. Prepare them in advance and put them in your fridge. This way you won’t have the excuse there is nothing healthy to eat. Swap candy/cookies etc.. For fruit. Hope this helps.

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