Tag Archives: ideal body weight

Your Question About Easy Weight Loss

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Donald asks…

What is the best way for a 16 year old girl to lose weight?

Im 16 and i weigh around 240-250. I need to make a change in my life and i need to lose weight. Eventually i would like to lose around 70-100lbs. How can I do this? Are diet pills an option? I really need help so any advice is appreciated

weight loss cardiff answers:

Do not take pills. No colon cleanse. No diets.

You’re right in saying that you need to make a life change.

(1) Stop eating junk and processed foods. They’re not good for you and destroy your body.
(2) Exercise! We were hunters at some point. Can you hunt just sitting down and eating cookies all day? Start slowly and don’t push yourself to the point of hurting yourself. Start with walks and eventually increase the intensity. The effectiveness of a work out is all dependent on the “EFFORT.”
(3) Psychologically believe in yourself. Your results also depend highly on what’s going on in your head. It is up to you whether you want success or not. Self-sabotage is easily accomplished. You have to push yourself to sacrifice the tasty treats and eat salad with lean chicken everyday.
(4) Be a kid! You’re 16-years-old! Sign up for something you can be active with. Go do karate, dance class, basketball camp, or something of that nature. Live your life. The world is a beautiful place and you should go out and enjoy it.

Simply put, you just need to eat right and exercise. You should learn to do this naturally without ever forcing yourself to do it. Eventually, you’ll love eating that way and you’ll love being active. It takes time, but once you get there you’ll never go back.

Carol asks…

How can I keep from getting depressed about my slow weight loss?

I have been working out and eating well for over a month. I have only lost 5 pounds. I am trying not to get discouraged, but it’s hard when others lose weight so fast. I am going to step up my workouts and eat less, but its hard to maintain my motivation when the weight is coming off so slow. I have to battle this little bit of depression that keeps wanting to slip into my brain, and I have to fight the urge to binge and purge. I need to lose 30 pounds and am really bummed about how slow its happening…

weight loss cardiff answers:

It will happen if your patient. Purging your food is not the answer. If you start doing this please seek professional help.

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.

Sandy asks…

What is a good diet for someone who wants to cut weight, but not necessarily give up food?

I love food, and will probably never have the discipline to diet properly. I don’t want to look like a body builder, but would like to keep my weight off since I recently lost 30 lbs.Is there a good diet out there with good food that helps lose weight, or just keep weight off? Or a guide to nutrition because I have never been a 3 meals a day type of person.

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 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.

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.

*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.

*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.

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Your Question About Easy Weight Loss

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James asks…

What is the safest, best (long term), and quickest way to lose weight?

I am 5’3 and 270 pounds. I am ready to lose weight. I am going to start an exercise program that will have me running for 30 minutes daily by next month (I have never ran for that long). I want to lose weight with eat better, but have no clue as to what program to try. Should I go low-calorie low-fat, or low-carb (I have don’t the Atkins diet, but didn’t lose anything in the first two weeks)? What do you think I should do?

weight loss cardiff answers:

Please do not try fad diets that rarely work in the long run and consider a healthy life style change.

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 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.

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.

*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.

*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.

Ken asks…

How many calories should I eat a day to effectively lose weight if I’m 5’2 and 110 lbs?

I have a skinny waist and large lower body. I’m working out a couple hours everyday, but I want to accompany it with a diet. How many calories should I eat to lose weight?

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 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.

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.

*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.

*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.

Maria asks…

what are some good ways to lose weight fast without pills?

i need to lose 30 lbs and i have tried many diets and i can’t find the right one.is there any way to lose weight fast and without pills?

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.

Powered by Yahoo! Answers

Your Question About Easy Weight Loss

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Robert asks…

What are some good lunch and dinner recipies for losing weight?

I’m just starting to learn how to cook as I’m heading off to uni in a few months. What are some cheap and quick recipes that will help me lose weight?

I figured if I only learn to cook the healthy meals I won’t have the option of eating unhealthily =)

I’m trying to compile a list of meals I can choose from everyday

weight loss cardiff answers:

Barbecue Roasted Salmon (I serve this with rice and a vegetable)

1/4 cup pineapple juice
2 Tbsp fresh lemon juice
4 – 6oz. Salmon fillets
2 Tbsp brown sugar
4 tsp chili powder
2 tsp grated lemon rind
3/4 tsp cumin
1/2 tsp salt
1/4 tsp cinnamon
Cooking spray
Lemon wedges (optional)

Combine first 3 ingredients in a ziploc plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 400°F. Remove fish from bag; discard marinade. Combine sugar, chili powder, lemon rind, cumin, salt and cinnamon in a bowl. Rub over fish. Place in an 11×7” baking dish coated with cooking spray. Bake at 400°F for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon, if desired. Serves 4.

Chicken Zucchini Casserole

6 oz. (about 3 ½ cups) stuffing mix
¾ cup butter, melted
3 cups diced zucchini
2 cups cubed cooked chicken
1 can (10 ¾ oz.) condensed cream of chicken soup, undiluted
1 medium carrot, shredded
½ cup chopped onion
½ cup fat free sour cream

In a large bowl, combine stuffing mix and butter. Set aside ½ cup for topping. Add the zucchini, chicken, soup, carrot, onion, and sour cream to the remaining stuffing mixture. Transfer to a greased 2-qt. Baking dish. Sprinkle with reserved stuffing mixture. Bake, uncovered, at 350° for 40 – 45 minutes or until golden brown and bubbly.
Yield: 4 servings.

Super Chicken Salad Sandwich

1/4 cup plain fat-free yogurt
1/4 cup fat free mayo
1/4 tsp ginger
6 oz. Skinless chicken breast, cooked and cubed (I bake the chicken at 375 for 30 minutes in some lemon juice so it will stay tender)
1/2 cup red seedless grapes, halved
1/4 cup carrots, grated
1/4 cup chopped onion
1 tsp. Walnuts
2 large wheat pitas, split in half
lettuce

Combine yogurt, mayo, ginger and cooked chicken together in a large bowl until chicken is well-coated. Stir in grapes, carrots, onion and chopped walnuts. Cover and chill until ready to serve. Place some lettuce leaves in each pita half. Add about 1/2 cup of chicken salad mixture.

Other tips for eating healthy – eat lots of veggies and fruit. Cut out soda as much as possible. Drinking water and three cups of milk a day is best. If you’re going to eat sour cream, buy fat free. Also, buy fat free cheese. Nuts are a good source of protein and lean fats.

I would suggest exercising, too. The best way to lose weight is to eat healthy and exercise.

I lost 20 lbs. – I started follwing Weight Watchers tips in Sept. 2007 but I also try to exercise at least 3 days a week.

I do have a lot more recipes. E-mail me through Yahoo Answers if you want me to send more.

Lizzie asks…

Walking on incline enough to lose weight ?

I want to tone my thighs, legs and stomach. All I have is a treadmill, which I’ve decided to use. I’ve tried running, but it tends to hurt my knees and ankles and I get out of breath really easily. (I’m only 17, I have joint problems).

I want to get fitter and tone my body.

Is walking (Power walking) on a treadmill on a high incline (enough to make me sweat really well) good for this? For about 40 minutes a day, sometimes an hour?

Will this allow me to tone and lose weight?

I’m planning on doing some runs AFTER I get fitter and can handle the pressure of running.

weight loss cardiff answers:

No one should run for exercise alone as running is bad for the body.

Don’t run for fitness alone. Run marathons if that’s your thing but don’t run without a good reason because running is high impact and repetitive and that means risking problems if you run long distances for a long time. Running contributes to or causes shin splints, repetitive motion stress fractures, ACL strains or separations, early onset osteoarthritis, and much more. And, then there’s this……..

In this book –> http://www.bodybyscience.net/home.html/?… the coauthors make the following assertion.

“The scientific literature is filled with data that strongly make the case that long distance runners are much more likely to develop cardio-vascular disease, atrial fibrillation, cancer, liver and gallbladder disorders, muscle damage, kidney dysfunction (renal abnormalities), acute microthrombosis in the vascular system, brain damage, spinal degeneration, and germ-cell cancers than are their less active counterparts.”

Each assertion is footnoted. They’re making the point that most people have “cardio” all wrong and don’t really understand how to train to be fit.

And the problems continue…
Http://www.kneeclinic.info/knee_sports_injuries_running.php
http://running.about.com/od/illnessesandrunning/ss/embarrassing.htm

What you should do is walk on your treadmill on the level until you’re warmed up. Then increase the incline slowly until your hear rate reaches about 80% of max. That’s equal to ((220-your age)x0.8). Keep up that pace until your finished. A mile is probably good to start. You can increase the distance and the incline as permitted by your gains in endurance.

Brisk walking is recommended by the American Heart Association and it’s a valuable form of exercise. However, exercise is NOT the key to fat loss. Here’s why.

Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, dancing, etc. And ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

An average person must walk about five miles every day for a week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.

Diet for fat loss. Exercise for fitness.

If you need to know how to lose fat, read my answer about how to lose fat –> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D .

Good luck and good health!!

♠

PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition

Jenny asks…

What is the easiest way to lose weight when you dont have much time to exercise??

I think i am overweight – my friends disagree but i REALLY want to lose a few kilos and my dad keeps pressuring me!. But i dont have much time for excerise and i have a really big sweet tooth!!
What do i do to lose weight and make me physically and mentally healthy?!?

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 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.

Set realistic goals for your ideal body weight. Here is an excellent website that will calculate a suggested body weight based on several different formulas: http://www.halls.md/ideal-weight/body.htm

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.

*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.

*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.

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Your Question About Easy Weight Loss

Posted on by

Helen asks…

How many calories should I eat with exercise and trying to lose weight?

I have been trying to lose weight since April and have accomplished losing 30 lbs. I weigh 316 pounds and am 5’6″ tall. I am eating 1500 calories per day. I walk 10000 steps, or 2 to 3 miles per day. Should I eat more than 1500 calories to be healthy? I have been getting hungry pains in my stomach and have also been very tired lately. I am wondering if I am not taking in enough calories because of the number of calories I am burning. Any help will be greatly appreciated.

weight loss cardiff answers:

Firstly you can lose as much weight as you want in a short time period, however, you will gain it back. I am speaking from experience from someone who has been there done that with fad diets. There is the obvious liposuction, however, the recovery time is 3 – 6 months and it sounds as though that you’re in a rush to lose the weight for possibly an event with no downtime to spare. I am and have been on weight watchers for 2 years and lost 25 lbs. It was a slow and steady race, however, I haven’t gained the weight back ‘cause my diet has been stabilized and so was the weight loss from 0.5 – 1 lb/week.

Remember the weight gain didn’t happen overnight, it happened slowly over time, the same is with proper healthy weight loss, you can’t have/perform miracles over night.

These are some things that I do.

1.Drink lots of water as it kept me full longer.
2.Used an appetite suppressant like hoodie to make sure I don’t go over my daily calorie intake.
3.Did cardio and toning 3 – 4 times a week.
4.Made meal and recipe modifications as I cooked.
5.When I dined out, I made sure that I wasn’t shy about asking the kitchen to make modifications like dressing/sauce on the side, half portion ordered the kids meal etc.
6.Brushing teeth after every meal, the mint acts like an appetite suppressant and without the taste in your mouth, you can easily forget about the food.
7.Never drank diet cola, the aspartame actually made me crave food more for some reason.
8.At work I take a break before lunch and either take the stairs in the building or just general toning without weights. We have a gym at work so I do about 15 minutes of weights which not only gets my blood flowing but releases tension from a**hole customers.
9.Bought snacks in bulk (to save money) and properly measured what a cup or portion was and made individual baggies. There are some snacks on the market that are 100 calorie snacks, however, I find those to be too expensive than just buying in bulk and separating the portions yourself. Also by physically separating them yourself, you get an idea of what a portion is supposed to be and you learn to properly eye ball correct portions.

Charles asks…

What is the fastest way to lose weight in a month or two?

I’m not looking for the dumb sarcastic answers like, Chop an arm off!, I would like to know how to maximize my weight loss naturally and possibly what foods help people lose weight. I am going to try out Weight Watchers tomorrow, so I am hoping that will help. If you can’t say something nice, please don’t answer. Thanks!

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.

Laura asks…

What are healthy foods that will help me lose weight?

I’m trying to lose weight, but I have this weird food addiction. I need some suggestions of certain foods (or recipes) that fill you up but are low in cals and fat. Thanks!!

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.

Powered by Yahoo! Answers