Your Question About Easy Weight Loss

Mary asks…

How to burn fat off of lower abs?

I’m not out of shape. I work out at least 3 time a week (weightlifting primarily) and the top 4 muscles of my six pack are easily visible. However I can’t see the bottom on unless I’m flexing.

Has anybody else had the same problems, and if so what measures did you take to rectify the problem?

weight loss cardiff answers:


Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that Mike Geary, a renowned dietitian and fitness trainer has spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… All of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled into Mike Geary’s Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… It is a proven system that works time and time again for all of Mike’s clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

Betty asks…

giving dog rice cooked or uncooked make them gain weight?

I want my dogs to gain weight. I have heard that mixing rice into there dog food will help them gain weight is this true? Do I mix it with cooked or uncooked rice?

weight loss cardiff answers:

Neither but I would never recommend giving uncooked rice to a dog, they won’t be able to digest that properly and more likely to lose weight and get sick than gain any.

If they are not under weight then exercise is the key and just up their food accordingly. Increased muscle mass is not only better looking but far healthier. You need to up the exercises gradually though to prevent injury.

Feeding more protein is the key to getting a good muscle tone and healthy weight on them (dogs differ to us in that they build up glycogen stores far easier and more effectively from protein than carbs)

If your dogs are healthy but too thin (ribs, hips, spine showing etc) then providing a raw diet can help as its easily digested and a good source of easily accessible protein. This needs a bit of research though so here is a diet guide Use that as their normal meals (say first thing in the morning and afternoon) and give them a bowl of this for their supper last thing at night, just before you go to bed;
1 pint whole fat Cottage Cheese
1 lb turkey (or any other ground meat) burger (raw)
2-3 eggs – boiled in the shell for 30 seconds*
2 tablespoons salmon oil or sunflower oil (preferably Salmon Oil though)
1 can sardines or tuna fish in oil (drain the oil away as the Salmon oil is better and too much oil will give an upset tum – if you do not have Sunflower or Salmon oil then include the oil from the canned fish)

It is full of protein, essential fatty acids and digestive enzymes.

*Boiling the eggs for 30 seconds denature the whites and leave the benefits of the yolks intact.

Provide three walks/exercise sessions a day. One should be an hour of actual leash walking, one should be an hour of play/free running etc, such as going to the dog park and one should be a good play session of tug, chase, catch, fetch etc in the yard.

A good game in the yard is to stuff a kong with ground meat after feeding a thin but strong rope through it, when frozen tie the rope onto a tree branch or fence so that the large end of the kong is facing up the way and high enough that it is only just out of the dogs reach, that’s a good game for them to build muscle tone and strength with coordination. (that can be one of their meals per day – just beware with two dogs as it may be competitive – use your judgement and supervise)

After each exercise session, feed a couple of slices of this;
2 cups Dry Dog food such as Orijen
2 packs cream cheese (full fat)
1½ cups Peanut Butter
½ cup Sunflower Oil
1 cup Cottage Cheese (full fat)
1 pound Browned Hamburger (save some of the grease)

Blend dog food (crushed fine) and add remaining ingredients.
Mix till you have a doughy mixture add more dog meal as needed if consistency is too thin.
On wax paper spread some meal and roll out mixture into log shape.
Refrigerate until firm and slice as needed. (a couple of small slices after each exercise session each – also a good Kong filling)
Very high calorie…will put weight on fairly quick.

If they are underweight (as in close to emaciation) then they will probably not be able to digest normal dog food well and will need to be given several small meals of boiled chicken breast meat a day to start with and very gradually mix in soaked and cooled kibble and so on.
A very thin dog’s immune system isn’t as strong and so cannot use the above regime – you need to gradually increase walking through lots of short walks followed by their ‘bland’ meals of boiled chicken and only try to wean them onto another diet of raw feeding or dog food once they are already gaining a little strength, poos are good etc. If this is the case here is an article that should be of use (before trying to get an unhealthily thin dog to gain weight you need to just get them eating etc first); answer

ADDED; make sure you are not letting them gain too much though as this is really bad for their health – use common sense and judgement as to when you need to start lowering the extras/feeding amounts etc. A (too) heavy dog is prone to lots of issues, from painful and expensive knee injuries to organ issues. Use common sense and keep them fit and healthy – make sure if you are following my feeding tips that you are also following the exercise advice too. Swimming is also a great workout for them.

Maria asks…

What a1c do I need to achieve and maintain to be taken off diabetes medication?

After my male doctor mentioned insulin I refused and promised him I’d get my a1c lowered from 12. Fast forward 4 weeks, I lost 30 pounds (I am 359 now woohoo) and my a1c is 7.

I’ve been getting low BG numbers last few days (53, 71, 67 not even fasting) so I asked my male doc to take me off my medications and he said no and suggested I get on insulin because at my weight I’d never improve or go into “remission” and I have to face that I’d have to live with my diabetes forever.

I told him I can manage it with nutrition and exercise only (i got it down to a 5 a few years back after losing 80 pounds) but he refused and said he was going to start me on insulin. I walked out without taking the prescription. I told my PCP and she told me that shes scared to take me completely off my meds but she compromised and told me to half my dose and if I still get low numbers consistently she’ll considering taking me off my Metformin-Glipizide combo pill.
This week i’ve averaged 86 my 14 day average is 94 and my 30 day average is 97
My question is what a1c number should I maintain my a1c to be free from medication? I know I’ll have challenges and may falter but I know I’ll always be diabetic but I want to reduce the 18 pills I take daily by at least 1.

weight loss cardiff answers:

Congratulations on all your progress. That’s very commendable.

You’ve been getting low blood sugar levels because you’re on Glipizide. Glipizide is a sulfonylurea and sulfonylureas force your pancreas to produce insulin even when you don’t need any. They’re infamous for causing hypoglycemia. In the early days after my diagnosis, my doctor put me on a similar medication called Glyburide. When I lost a little weight, my blood sugar started to drop extremely low a few hours after taking the pill. I saw readings in the 50s and 60s at first, but could easily treat those with a snack. The weight loss brought about readings in the 40s, 30s, and even low 20s a few times. That’s when I stopped taking that medication.

Metformin very rarely causes hypoglycemia because its primary action is to suppress some glucose production in the liver. This drug may also improve sensitivity to insulin. Either way, the fact that you’re experiencing low blood sugar on Glipizide doesn’t mean you’re ready to go off medication completely. In fact, you may not be able to manage blood sugar entirely on Metformin alone. I do think it’s a worthy goal to get off the sulfonylurea drugs, though, because hypoglycemia can be extremely dangerous.

Your A1c, in my opinion, is far too high, but that’s to be expected since you’re only 4 weeks into this. The old glycated hemoglobin cells are there in your body raising your A1c. When I was trying to lower my A1c from 11%, I needed at least 2 1/2 months to do so. My doctor was so critical that after only 3 weeks, my A1c was 8%, but he failed to understand or explain to me that the A1c is approximately a 90-day average. If you are truly averaging between 86 and 97, then I’d expect your A1c to fall around 5%, give or take. You’re just not going to see that A1c for a couple months until all the old hemoglobin cells die and new ones regenerate.

Just a few pieces of advice, though. First, don’t rush going off medication. Ask your doctor to take you off the Glipizide and put you on the full dosage of Metformin. That’s 2550 milligrams per day. Stick to your diet, keep testing, and if you can manage your blood sugar for a few months only on Metformin, then you’ll be in a better position to ask for a smaller dosage of that drug. Doing this incrementally will reassure your doctor and help you, too.

Second, your blood sugar average is great, but what’s your range? In other words, what’s the standard deviation? If you’re having high spikes and then lows, then that tells me the medication isn’t doing enough when you need it and/or you’re following a diet too high in carbohydrates. If your blood sugar is staying in a relatively narrow range with the occasional low, then I’d say your diet as it is might work for you on Metformin. Since Metformin won’t give you any more insulin, a low-carbohydrate diet works best. If you aren’t prepared to follow such a strict diet, then Metformin or going off medication completely may not be possible.

Don’t let your doctor get you down, by the way. Yes, you’ll never be free of diabetes, as you know, but nobody who’s diabetic ever will be. It’s a permanent impairment and there is no cure. That doesn’t mean you can’t manage it effectively or that you’ll never get off medication or lower your medication. Some background on me. When I was diagnosed, I was morbidly obese, my A1c was over 11%, and my random blood sugar was in the mid-300s. I was put on Metformin and Glyburide, got my A1c down to 5%, started having severe lows as I lost weight, got off the Glyburide, and lost the rest of the weight over a few years. My BMI is now 21, my last A1c was 4.8%, and I take 1000 milligrams of Metformin per day by choice. My doctor’s policy is to take a person off meds when the A1c goes below 6%, but I insisted that I stay on because it’s so helpful for insulin resistance and weight.

You and I were in very similar positions and I managed to get good control over this, and I know you can, too. Good luck!

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Your Question About Easy Weight Loss

George asks…

How much weight should I lose before getting pregnant?

So, I am 29 and my husband is 36. We really want at least two children, and we want to start having them soon. I want to start trying before I hit 30, so it will be easdier for me to conceive, and he doesn;t want to be too old to play with the kids once they are older.

We would start trying now, but I am too scared, because of my weight. I need to lose about 100 pounds to be normal. I am working on losing the weight now, but losing 100 pounds could easily take 2-3 years. I don’t feel like we have that long to wait; especially if we want 2 kids.

Would it be dangerous for me to lose, oh say, 50 pounds (so still be quite overweight) and then get pregnant? Would it harm the baby?

weight loss cardiff answers:

I saw a diet doctor we have here named Dr.Chow and he gives you a pill to take called Phentermine HCl and a B12 shot once a week and with in just 6 months I lost about 40lbs and ended up getting pregnant. You could check and see if you have any of these clinics near you or ask your doctor about pill they can give it to you also. Good luck

William asks…

What do you do to keep yourself to your calorie limits?

I know, mentally, what I need to do to lose weight. Eat fewer calories, move more, its a done deal. However, I have a bit of an issue controlling what I eat. There are a few different factors, so here’s the details. If you only have answers to certain points, please still answer, I need help with this!

1. A simple lack of control. Walking past a shop, seeing doughnuts at 50p each, and buying two, gobbling them up and then feeling the guilt. Or going out of my way to go to Greggs for a steak bake and a chocolate cupcake as a snack. Buying coke when the pepsi max I like sits right next to it, and the mega bottles of water sit further down the fridge for less money. Why do I buy them? Why do I eat the jaffa cakes?

2. The food that my family buys- I buy a lot of the food for the household, and so I have control of most of the food. However, the family comes with me and gets jaffa cakes, ice creams, sweets, crisps, pizzas and the like, meaning its all in the house. That’s fine, but it means its there. And that comes back to the whole “lack of control” thing, so I just eat loads.

3. Time- I have to cook dinner most nights, and sometimes I won’t have the time to cook the healthy meals I want to, including for lunches. I know there are healthy quick things, I just mean with chopping vegetables and such. Plus, when I get a case of the lazy, dinner doesn’t get made until late, by which time its too late to make healthy food, and often this results in throwing a pizza in the oven or something like that.

The other thing is, I log all my food on calorie count, so I see the calories rack up, and yet I still eat them! Anyone got any advice?

weight loss cardiff answers:

First of all, you need to BUY better food. It really isn’t a question of time and energy when it comes to preparing healthy meals–you can do all the cooking one or two days each week, and package it into single-serving portions for use all week. That’s your first step–reform your grocery list. Absolutely refuse to give in to requests for snack food and junk food. Instead, load up on high-fiber, high-density foods that fill you up and pack a nutritional punch at the same time–this means buying more fresh fruits and vegetables. It’s never too late to make healthy food–and it doens’t matter at all what time you cook it or prepare it. But you have to do this–otherwise no attempt at dieting or losing weight is going to ever work. Your family needs to get on board too–that means discipline. When the kids want a high-carb, high-sugar snack, tell them to eat an apple, a peach or a plum instead. A handful of dry-roasted unsalted peanuts is better for them than a Pop Tart. Chips and snacks are just temptations none of you need.

Second, practice PORTION control. Learn what a portion actually IS—before you eat anything. When it says a “half cup” of cereal, MEASURE OUT a half cup–it’s way less than you’re probably used to. And learn that most foods you buy in the store are far larger than the portions you actually need or can metabolically deal with—they pack on the pounds when you finish them because you’ve eaten far more calories, fat and sugar than you need. Look at a bag of chips sometime–it will tell you how many calories are in a “portion” and it’s usually something like 7 chips!! No one EVER stops at 7. Be aware that foods are processed using far more sugar, salt and fat than you need to be healthy–and they just make you want them more. So while you’re looking at portions, ALSO look at the marketing it’s using to make you buy the food–food companies manipulate you unmercifully. Refuse to let this happen if you can.

Third: the lack of control. If you aren’t hungry, DON’T EAT. Ask yourself before you put anything at all in your mouth–am I HUNGRY? Or do I want something ELSE? Satisfaction does not have to be tied to food–there are plenty of ways to distract yourself from wanting to eat in order to be happier. This requires some deep soul-searching and self-awareness–and it doesn’t come instantly. You might find that you can only work on one thing at a time. That’s fine. Just don’t stop trying to find out WHY you are eating when you’re not hungry. Play little games with yourself–you can have that (one) donut or Jaffa cake if you take a 30-minute walk FIRST–you can do an hour of housework, THEN have your treat. Make these little exchanges part of your routine instead of simply ignoring everything except the desire for the food. You’ll find that eventually, you’ll snack less and less if you do.

Fourth–CUT OUT THE DIET SODA. Cut out ANY soda. Do not drink it. Period. There are plenty of studies out now that show that drinking soda makes you hungrier for sugary snacks and sweets–EVEN diet soda. Drink water when you’re thirsty. Add flavorings that add no calories if you want but drink WATER. One regular 16 ounce soda has 16 teaspoons of SUGAR in it–which can seriously screw up your sugar metabolism and diet plan. Diet sodas contain no sugar, but the sweeteners they are inundated with can cause you to CRAVE sugars and make you hungrier. And the carbonation and sodium these contain also cause you to retain water and prevent good kidney function. Not to mention leaching good nutrients out of your system, such a calcium and magnesium–which are essential for weight maintenance and loss of fat.

Fifth: take a multivitamin daily. Get the nutrition you’re missing from your food.

Sixth: get a couple of good cookbooks and learn to make easily fixed, family friendly dinners that don’t take forever. There is a very valuable resource you can tap on line for exactly this purpose: Woman’s Day magazine has a monthly feature called “MONTH OF MENUS” which allows you to print out shopping lists, prepare a healthy dinner for 4 every night in less than 1/2 an hour and is well-balanced eating–and utilizes leftovers, as well as allowing for “fun” things such as eating out or Kid’s cooking–the recipes are SUPER EASY, very tasty and you can see exactly what you’re eating every day. I highly recommend this for anyone who’s having trouble cooking healthy dinners and meals. Here’s a link for you:
Good luck to you! I wish you well!

Susan asks…

Does lowering sugar really helps in losing weight?

I drink about 3-6 hot drinks daily, each is sweetened with 3 teaspoons of sugar. As one teaspoon of sugar is about 16 calories, this means about 6(drinks) * 3 * 16 = 288 calories per day. If I reduce sugar to one teaspoon per drink, that means 96 calories. My questions is: for my case, does lowering sugar really helps losing weight. Please note that I am following a diet for other carbohydrates.

weight loss cardiff answers:

Not really.
Sugar = energy
You could easily argue that the missing 192 calories of sugar will NOT provide you with the energy you would need to exercise easily and efficiently for an extra 20 minutes (depending on your weight and which activity you’re doing) and allow you to improve your cardiovascular health even more to make aerobics easier.
You could also argue that 192 extra calories of carbs would enable you to do 15 sets of different weight training exercises (or like one set of about 12 reps of 15 exercises), allowing you to build up muscle mass (if you eat extra protein too), which would rev up your metabolism and THAT is what would help you lose weight.

Muscle mass is THE weight loss miracle. You look better, thinner, toner but also you are stronger so your aerobics get easier and more efficient and you burn more calories while exercising.
Once you get more muscle mass, your metabolism goes up on a 24/7 basis. Each pound of added muscle mass needs 35/50 calories a day to maintain (not even counting the calories for the exercise). It’s 12 to 18 thousand calories a year…it’s 3 to 5 pounds of body fat a year that you would either lose or at least not gain (if you eat too much). And that is just for one pound of extra added muscle mass.

Sugars will only end up being stored as fat reserves (your body storage system for unused carbs/protein/dietary fats calories) if you don’t exercise so you don’t burn it out.
A 16 calories tsp of sugar (5g of sugar) is like 2 minutes of aerobics while a 200 calories coca-cola bottle has 55g of sugar (and it’s crappy HFCS too) and nothing else except caffeine…now you need to exercise for 22 minutes to use the energy of that bottle.

NOW, that said, independently from your weight loss issues and carbs intake issues, you still have a sweet tooth and you need to take care of it. You have messed up taste buds which is why you need a lot of sugar to taste enough sweetness. Your sweet tooth is probably messing up the rest of your diet too, like a sweet delicious ripe fruit might taste bland to you.
Just like people using too much salt and having to use too much salt or the food is bland.

If you would put 3 tsp of sugar in my coffee, I’d be like eeww! I don’t drink coffee anymore as I switched to chocolate milk because I need milk more than I need coffee but when I used to drink coffee, I would use one tsp of sugar.

Fortunately, you’re not using fake sugars, those are even worse, as they’re often sweeter (some are 300 times sweeter than real sugar, which is why manufacturers love them as they only need to use so little so it’s cheaper). Fake sugar mess up your taste buds to no end, do not give you any energy (so you don’t exercise that much), make you hungry (since you still have low blood sugar level) and lead to sweet cravings, binging, obesity…
Do not make the mistake of replacing your real sugar with fake sugar to lower the calorie content of your drinks. After all just two x 16 calories tsp of sugar (32 calories) x 365 days = 11,680 calories/year divided by 3,500 = 3.33lbs of body fat that you would not gain and then have to lose.

Do not reduce your real sugar by 2/3 suddenly (3 tsp to 1 tsp).
You need 3 weeks to readjust your taste buds…gradually.

Like if you switch from whole milk to 1% (if you’re done growing and are +21yo), you first progressively add a percentage of 2% to your whole milk, like ¼ the first week, then ½ the second week, then ¾ the third week, then 3 weeks later, you’re drinking 2% milk. You do the same thing to go from 2% to 1%. So it takes about 6 weeks to go from whole milk to 1%, being aware that for all those 6 weeks, your milk is going to taste weird. Once you’re at 1% for a couple of weeks, you realize it now tastes the same as the whole milk you used to drink 2 months ago.

Growing kids and teens need whole milk but I limit my animal fat from milk so I can get it from meat and poultry.

For your 3 to 1 tsp of sugar…use kitchen measuring spoons (they have 1/8-tsp, ¼-tsp, ½-tsp, 1tsp…) and be precise. You could do the first week with 2-3/4tsp, the second week with 2-1/2tsp, the third week with 2tsp…and so on until you get to 1tsp. Or you could go slower and use 1/8 measuring spoon. Again, being aware that your drink will taste sour (not sweet enough) during the whole transition, until you spend a couple of weeks using only 1tsp of sugar and it will taste as sweet as then you used to need 3tsp of sugar 2 months before.
And again, do not use fake sugar or even re-add real sugar when you really miss the sweetness, as it would compromise the whole process of readjusting your taste buds.
You’ll also have to reduce sugar everywhere else in your diet (like using a hint of orange marmalade on your toasts instead of 3 tons of strawberry jam).

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Your Question About Easy Weight Loss

Jenny asks…

Effective and quick ways to lose weight and tone up for a Holiday?

Hello! I am looking for some ways of losing weight and toning up quickly for my holiday in two weeks. I’m not fat, but I would like to lose some weight and tone up effectively for swimming and sunbathing! I am 5foot 3inches and weight about 10st6, and I am losing weight slowly at home, my target weight is 8.5st – 9st. I know that probably isn’t feasible within two weeks, but I just want to look good for my holiday.

Any tips? Thank you! No time wasters please!

weight loss cardiff answers:

Not rocket science, replace unhealthy food for healthy food and do running/jogging daily

Lizzie asks…

How to lose weight in your thighs and stomach fast?

I’ve noticed that I’ve been getting a little chubby in the stomach and thigh areas. I wouldn’t call myself fat, but I definitely want to lose some weight before my best friends pool party and school in August! Any tips to lose that weight quickly?

weight loss cardiff answers:

When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. For
diet, go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don’t eat wheat then you don’t eat all those sticky, fatty goey
cakes, you don’t eat junk food, and you don’t eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans. For exercising,
start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It’s not necessarily to become a
bodybuilder or even join a gym – a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).

Maria asks…

How long does it take to lose weight from a single workout?

My question is on a few different levels. Please feel free to be longwinded because I really want to learn about this.

I’ve been losing weight over the last 2 months on diet alone. I’ve lost about 12 pounds this way. I understand how this works – you can lose weight by reducing caloric intake and changing the types of foods you eat.

What I want to understand is how exercise makes you lose weight. I have the beginnnings of understanding on this – that you’re burning calories with the exercise…like if you eat 1400 calories in a day and you burn 300 then your body only thinks you have eaten 1100, right?

But then how do all those old calories come off? The ones from three months ago that made me gain weight?

On the same vein, if i’ve only been losing weight with diet (steadily), and then i have one really good workout, when will it be reflected in my weight? I’m not saying I expect to lose all my weight with one workout, I’m trying to simplify the question.

weight loss cardiff answers:

You burn calories at rest. The higher your metabolism, the more calories you will burn while exercising, and the more you will burn at rest, the idea is to raise your metabolism.
If you just QUIT eating, your body will go into starvation mode and think to itself “HEY no food coming in… All systems SLOW down we need to conserve what we’ve got” So you have to eat.

If you have good muscle tone it is your goal not to lose it. You want to gain muscle and lose fat. Muscle also weighs more than fat, so instead of going so much by the ‘scale’, you should be judging progress by how your clothes fit instead.

So a person needs to eat… Healthily. Every 4 hours, so you dont have that low blood sugar ‘crashing’ thing going on. No sugar, little fat, a lot of greens and veggies, drink much fluids (64 ounces a day plus an extra 8 ounces for every 20 pounds overweight), a ‘deck of cards’ sized portion worth of protein every day (only one day a week red meat) and complex carbohydrates (whole grains).
IF you are taking in less food than the 2500 calories a person of normal weight would eat, then it is logical to assume you would be taking in less vitamins than you need, SO you need a daily vitamin supplement.
The ideal exercise regimen would include 30 minutes of walking daily, three times a week aerobic training (get heart-rate up)
and two or three times a week weight training. All this can be done at home (without a gym) but a gym with a personal fitness trainer is always nice. Oprah has one, why shouldn’t YOU?
Also don’t forget about:
-stress (dont need that… Laughter best medicine, stay in good humor, be happy)
-rest (need to sleep and get those REMs)
-not smoking
-little alcohol or caffiene

I also say that you should do things to make yourself happy, like a nice hair trim (trip to salon for facial manicure pedicure etc.)
buy a nice new shirt every time you lose five pounds and get your teeth bleached at the dentist office.
Good luck on reaching your goal and congratulations on your progress thus far.

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