weight loss cardiff answers:

It sounds to me like you may diet to lose the weight, and then once you drop weight you go right back to your normal eating patterns. Or maybe you are more physically active certain times of the year… (i apologize if my assumptions are incorrect, that is just they way it happens most of the time, regardless, the tips below should help in any situation)

The key to losing weight and keeping it off is through CONSISTENT diet and exercise. Its more of a lifestyle change then an actual “diet plan”. When you eat, think whole foods. In other words, eat foods prepared as closely to they would be in their natural state as possible. Foods like 100% whole wheat bread, whole wheat pasta, raw or frozen vegetables instead of canned, fresh fruits, lean proteins, etc. The extra fiber in the vegetables, fruits and whole grains will help keep your appetite in check, and it will also supply your body with long lasting, slow release energy so you wont get a spike in blood sugar after eating. Another good thing to do, is take the amount of calories you would normally eat in a day, and split that up over 5-6 meals. This again will help keep you from over eating, will keep your energy levels up and your metabolism firing. For a solid ratio, shoot for 50% carbs, 30% healthy fats (nuts, olives, olive oil, fatty fish, avacado), 20% lean protein.

For cardio alternatives, i would recommend a full-body circuit training program. That will help you attain total body fitness and is a little bit more exciting then jogging for most people (i prefer running but that is just me). Also you can cross train with some road or mountain biking, or swimming.

Your full body circuit should be something like this

2-4 Leg Exercises (squats, lunges, calf raises, leg ext, leg curls)
2-3 Chest exercises (bench press, incline press, dumb bell flys, dumb bell bench press, push ups, dips)
2-3 tricep (tricep ext, kickbacks, cable pushdowns)
2-3 bicep (standing barbell curls, preacher curls, dumb bell curls, concentration curls, hammer curls)
3-4 ab exercises (you can google these and come up with probably about 100 different ones, just go slow and in control, squeeze at the top to get the best results)

Shoot for a weight that you can do 10-12 reps for upper body, 15-30 reps for abs (no weight), 12-15 for legs. Start out with the lower end of the ranges i have listed, and work up to more lifts. Do the circuit 2-3 times through depending on your fitness level. Start with a 20-30 second rest between sets, as your fitness level improves, try less to no rest.

Good luck

weight loss cardiff answers:

Hi Danca,

It’s great you’re already starting to form healthy habits with your fruits 🙂 Losing weight is not as hard as people think, in fact, it can be pretty easy. Just cutting out SODA and sugary drinks from your diet COMPLETELY is just one awesome way to lose weight fast easy and healthily. (I lost 10 pounds alone with that one change) That along with the other tips I’m going to share below and you will be on your way to easily losing the weight and keeping it off.

As cliche as it may sound you gotta eat your veggies. They are amazingly good for you, also raw nuts (almonds are best) fruits, and 100% whole grain breads instead of white flours (white flour is very bad for you, read up on it if you get the chance!) Try and stay away from fried foods and fast food as much as possible, and other empty calories and foods that provide you no nutrients, like ice cream/candy/cake etc. Common sense goes a long way with what foods to eat and how to be healthy, so use it 🙂

Building healthy eating habits and keeping the weight off in the long term is what you should really strive for. Also, make sure you don’t count calories, it can drive you CRAZY! Just eat GOOD calories, and when your satisfied, stop eating. Try to eat more meals a day and portion them smaller, it really is proven to speed up your metabolism and burn fat way faster. If you mix this in with the other things I’ve shared, you will be on your way to easily losing weight and keeping it off.

Just be persistent, set goals, make little changes and stick with them. You will get to where you want to be. You really have to want it, I did, and I’m at my goal weight now. Please check out my blog, I think you will enjoy the information and my weight loss story. The link is below and best of luck hon.

weight loss cardiff answers:

There is no such thing as losing weight quickly. But you can lose weight by counting calories and walking everyday. Its hard to say how many calories you should eat and how much you should walk because you didnt give us any information about your body. I started working out 4 weeks ago and walked 20 minutes everyday and ate no more then 2000 calories for three weeks and then no more th en 1800 calories on my fourth week. It is now my 5th week and I’ve lost 20 pounds. But I’m extremely over weight so it kind of melts right off me. So I’m going to suggest eating no more then 1500 calories a day and walking 20 minutes every single day and you should lose weight. No need for a killer 1-2 hour work out if your not used to it because you will burn yourself out. If you already work out say 30 minutes a day, then bump it up to 35. I was just giving a rough estimate for you. Good luck!! Have fun at your prom 😀