weight loss cardiff answers:

Losing weight requires a lot of work and by following a strict technique will help you the most. You can start general exercise by walking or jogging every day for 30 minutes to burn some fats which are part of calorie accumulation. Doing tummy exercise will also improve your weight drastically. Just lay on you back whilst you move your thigh closer to your stomach back and forth. It will will great. However, you can get more information about effective ways of losing weight and maintaining it forever.

weight loss cardiff answers:

1. Drink plenty of water. 2. Start your day with a glass of water. 3. Drink a glass of water before you start the meal. 4. Have another glass of water while you are having the meal. 5. Stay away from sweetened bottle drinks, especially sodas. 6. Include in your diet things that contain more water like tomatoes and watermelons. 7. Eat fresh fruit instead of drinking fruit juice. 8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors.
How to Lose Weight Fast – Foods
9. Choose fresh fruit to processed fruits.
11. Go crazy on vegetables. 12. Eat intelligently. 13. Watch what you eat.

How to Lose Weight Fast
14. Control that sweet tooth. . It is natural that we have cravings for sweet things especially chocolates and other confectionary. 15. Fix times to have meals and stick to it. 16. Eat only when you are hungry. 17. Quit snacking in between meals.Do not fall for snacks in between meals. 18. Snack on vegetables if you must. 19. Go easy on tea and coffee. Tea and coffee are harmlessby themselves. It’s when you add the cream and sugar that they become fattening.
20. Try to stick to black tea/coffee. 21. Count the calories as you eat. To lose weight fast it’s a good idea to have an idea of the calories that most food items have. 22. Be sure to burn out those extra calories by the end of the week23. Stay away from fried things.
24. Do not skip meals. 25. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. 26. Nothing more than an egg a day. Eggs are not such a bright idea27. Make chocolates a luxury and not a routine. 28. Choose a variety of foods from all food groups every day.

29. If you can say no to alcoholic beverages please do. 30. Try to have breakfast within one hour of waking.
How to lose weight fast food tips
31. 50 to 55% of your diet should be carbohydrates. 32. 25 to 30% of your diet should be proteins. 33. Fats should only be 15 to 20 %. 34. Try and adopt a more vegetarian diet. 35. Choose white meat rather than red.
36. High Fiber multigrain breads are better than white breads. 37. Reduce your intake of pork 38. Limit your sugar intake.
39. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. 40. Go ahead eat cheat food, but only for flavor. 41. Watch your fat intake. 42. Go easy on salt, 43. Change from table butter to cholesterol free butter. 44. Instead of frying things try baking them without fat.

45. Use a non stick frying pan for your cooking so that you do not have to add oil. 46. Boil your vegetables instead of cooking them, or even better, eat them fresh47. Carry parsley with you.
48. Choose low fat substitutes or no fat substitutes.
49. Avoid crash diets. 50. God gave us teeth for a reason… Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times.
Take the following Ayurvedic medicines for 6-8 monhts:
Medohar Gugal 2 X 2 tablets
Arogyavardhini vati 2 x 2 tablet
In case of constipation take Isabgol ki busi with warm water before sleep
God bless you and Good luck

weight loss cardiff answers:

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://calorieneedscalculator.com This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginner’s Guide to Dieting – http://straightdiet.com

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9 WAYS TO REDUCE WEIGHT WITHOUT EATING LESS

( ! ) Don’t starve yourself.

Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.

(2) Get a breakfast boost.

Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.

(3) Eat complex carbohydrates.

Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.

On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain “good” calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.

Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.

(4) Eat Fiber.

Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.

According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.

Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.

Fiber is an essential ingredient in one’s diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.

(5) Drink water.

Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.

(6) Exercise and be active in household work.

T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, “You can lose weight without exercising, but you won’t maintain the weight loss.” Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain,” says Jack H. Gilmore, Ph. D.

Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn’t have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. “Pushing a mop or vacuum across the floor increases your heart rate and creates resistance ,” says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland.

“Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners.”

According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. “You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week,” she says.

Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn’t enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics excercises for an hour, three times a week, she lost 20 pounds much quicker than simply dieting.

Walking is one of the healthiest, easiest and cheapest form of exercise. Stroll briskly through a park or around your neighborhood. Walking will be more pleasurable if you do it with a friend..

Suzanne Rossa, an exercise physiologist at Good Samaritan Health and Wellness Center in West Palm Beach Florida says, “Aerobics excercises improves your circulation , increases blood flow,allow you to have a better blood pressure and decreases the amount of fatty substances in your bloodstream.”

(7) Build muscle.

Tufts University studies revealed that strength training – the kind that builds muscle will raise your metabolic rate, which enable you to burn calories. Strength training does not always follow that your muscles will grow bigger but they will certainly grow stronger.

Daniel Kosich in his book, A Personal Guide to Real Life Weight Management says, “when you make muscles stronger, they burn more calories. That means that for each pound of muscle you build with strength excercises, you burn 20 to 30 calories a day from your resting energy output or about 7,300 calories a year. You can strength train by using machines and free weights such as barbells.

(8) Follow the Pyramid.

The American Diatetic Association recommends a food guide pyramid that serves as a general list of healthful foods that must be eaten daily. The pyramid has four levels. The top of the pyramid is the smallest part , represents fats, oils and sweets. This group includes salad dressings, butter, ice cream, softdrinks, candies and desserts and foods that has very little nutritional value and can make your calories add up to.

At level two of the pyramid are the milk, yogurt, cheese group, meat, poultry, fish, dry beans, eggs and nuts. These foods provide you with protein, calcium, iron and zinc.. ADA recommends two to three servings daily of this group.

The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. ADA recommends three to five servings daily of this group.

At the base of the pyramid are the bread, cereal, rice and pasta. ADA recommends 6 to 11 servings of this group. These foods are source of fiber, carbohydrates, vitamins and minerals

(9) Stop taking the following food.

ALCOHOL : a 12-ounce can or bottle of beer contains 150 calories. An

Alcoholic beverage can add 100 to 200 calories to your meal.

Alcohol is stored in the liver as fat.

COCONUT : An ounce of raw coconut contains 100 calories, around 77%

Of which is saturated fat.

CHOCOLATE, CANDY, COOKIES :

They are full of simple carbohydrates, which means they are

High in sugar and fats. The main fat in chocolate is cocoa

butter which is approximately 60% saturated fat.

WHOLE MILK : SWITCH TO SKIM MILK

Whole milk has high content of fat.

SUGAR : Softdrinks has very high sugar content.

MARGARINES : Contain hydrogenated vegetable oils.

This article is an excerpt from the book : EAT MORE, LOSE MORE.

Hope this helps!!!