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.

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.

Diet

– 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 http://www.lossweight-zone.com/

weight loss cardiff answers:

Healthy weight loss tips
http://weightlossweightloss.blogspot.com/2008/04/weight-loss-tips.html

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
http://weightlossweightloss.blogspot.com/2008/04/tips-to-stop-food-cravings.html
Boost metabolism
http://weightlossweightloss.blogspot.com/2008/04/increase-metabolism.html
http://weightlossweightloss.blogspot.com/