Your Question About Easy Weight Loss

Sandra asks…

How can I stop struggling with my weight loss and finally reach my weight goal?

I have been in this particular weight loss program for over 2 years now . Since then I had loss some weight but then gained it back. (twice) Also, sometimes I go thru these depression moods and will binge on sweets. I don; t know what the block is that;s hindering me from reaching my weight loss goal ; I needs to lose about half of my weight.

weight loss cardiff answers:

Eat rather small meals five or six times daily,of really healthy foods– think fruits and veggies and whole grains, take three to five short walks a day, (both will contribute to kicking up your metabolic rate), and drink more water, do not eat after 6pm.
Just don’t expect overnight miracles here, it’s just unrealistic and will set you up for failure. Quit the bathroom scale habit, go by how you feel and whether your favorite clothes are getting bigger on you…also try a handful of almonds half hour prior to eating your later in the day meals, they have something to do with appetite suppression.

Daniel asks…

Strength training in a weight loss program?

One always hears how strength training is good for a weight loss program, or how permanently switching to a better diet and incorporating strength training will add muscle and bring down the fat level.

How is this possible, though? Doesn’t the body need a surplus of caloric intake (relative to stable rate) in order to add muscles, and a deficit of calories to burn fat? How do those two elements go together?

My guess would be that eating the biggest meal of the day, with slightly more protein than usual, following a strength training session will result in a “surplus” of calories for a short “time window” (say, the 3 hours following a workout) and in that time frame, the body will actually use energy/protein to build muscle. Once one goes back to small portions, the body will once again resort to burning fat instead of building muscles.

So basically, strength training with weight loss is possible, although the strength gains will be lesser than usual, and the weight loss slower?

weight loss cardiff answers:

The only time that you need to be in a caloric surplus to add muscle is when you are at low fat percentages. However, you will need a surplus of NUTRIENTS (especially carbs and protein) to add muscle.

For example, someone who weighs 200 lbs and has 20% body fat will have a lean mass of 160 lbs and a resting metabolic rate of around 1950 calories per day.

If he eats 250 grams of carbs, 130 grams of protein, and 40 grams of fat per day, he will get adequate protein and carbohydrates while only consuming 1880 calories per day.

This will put him in a caloric deficit even when you do not factor in the calories that he will be burning from exercise. If he is lifting weights, he will be gaining muscle while slowly losing fat due to the caloric deficit.

Here is an article about muscle growth and a calorie estimator for gaining muscle while losing fat.

Also, the increased muscle from working out will burn more calories.

John asks…

Im having problems getting re-motivated in weight loss and Im not sure what to do. Any advice?

I was on a weight loss program for a year and I lost 48 pounds and now a year later I have almost gain all of it back. I cannot seem to get re-motivated. Ive read weight watchers stuff and other weight loss books but I just cant seem to get back on track. Im really not happy with myself but cant seem to change. Does anyone have any tips, tricks or advice?

weight loss cardiff answers:

Go to the shops and pick something (not food) that you want to buy.

Now, you can’t buy it for yourself untill you have lost 5lb’s.

Repeat until goal weight is obtained.

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Your Question About Easy Weight Loss

Helen asks…

What are the most effective ways to lose weight? How much weight can i lose in 2 months?

I’m 5’3 and 150 pounds. I’m really not happy with myself and i want to change my unhealthy lifestyle. What are some effective diets that help you lose weight quicker? Also, what are some really good fat burning workouts? i have insanity, but I’m not sure if it would be the best choice. If using these diets/workouts, how much weight could i lose in about 2 months?

weight loss cardiff answers:

This will help you:

Losing weight in two months is a realistic weight loss goal. The most effective way to accomplish this goal is through reducing daily calorie intake and increasing physical activity. Combined, these two lifestyle changes create a calorie deficit. This allows your body to tap into fat reserves, causing weight loss.

Calculate Weight Loss Goal

If you want to lose weight in two months, it helps to have weight loss goals. The fastest weight loss recommended is 1 to 2 lbs. Weekly, according to MedlinePlus. This is 8 to 16 lbs. In two months. Achieving this weight loss requires burning 500 to 1,000 calories daily, through a combination of exercise and diet. For example, for a 16-lb. Weight loss in two months, you can eat 700 fewer calories daily and workout to burn 300 calories.

Select a Cardio Activity

Select a cardio activity that matches your weight loss goals. For example, if you need to burn at least 300 calories during your workout session, hiking, low impact aerobics and playing baseball burn 300 or more calories an hour for a 160-lb. Person, according to As you get stronger, increase the amount of calories burned through more intense activities. For example, rollerblading burns 913 calories an hour and running sheds 986 calories an hour. Talk with your doctor about the best level of activity for your situation.
Eat Specific Foods

Select foods that help you meet your weight loss goals, including fruits, whole grains and vegetables. These foods are high in fiber and low in calories, allowing you to feel more satisfied without the extra calories. Some foods, such as omega-3 fatty acids, also improve your metabolism. Salmon, walnuts and tuna all contain these special fatty acids. Almonds are another good food for weight loss. Not only does your body not absorb all of the calories from almonds, this food helps prevent food cravings.
Portion Control

You might be consuming excess calories without knowing it by selecting large portions. Portion control will help you control your calorie intake, promoting weight loss in two months. Eat the size of your palm when eating a serving of meat. The size of your cupped hand is equal to a cup. An ounce of nuts is about the size of 1 ½ golf balls. An ounce of cheese is about the size of a pair of dice. The size of a ping pong ball is about 2 tbsp. Of butter.

Carol asks…

How do I lose weight in the winter?

I’m a 16 year old male who is 170 pounds and 5’4 and I want to lose weight really quick,It will be really hard for me to lose being that winter has arrived in the NYC but is there still a way to lose weight quick?I’m willing to buy exercise machines as long as there around 50$ and actually work.

weight loss cardiff answers:

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.
Good luck,my friend

Michael asks…

What’s the quickest way to lose weight?

I really want to lose about 5 to 10 lb and I don’t want it to take forever! Are there any workouts or activities that will help me lose weight quicker? Also what are some foods that I should be eating throughout the week? Breakfast foods? Lunch foods? &dinner? Answers and opinions would be nice, please help!

weight loss cardiff answers:

Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.

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Your Question About Easy Weight Loss

Daniel asks…

What are some good food choices that have made you lose weight?

I’m asking for personal experience with foods that, along with a good workout routine, have proved helpful in aiding you lose weight. I am trying to figure out the most effective diet that I can in order to reach my goal body.

By the way, I am well aware of the fact that eating a certain deficit of calories will cause weight loss – but that’s not what I’m asking. I would simply like a list of foods that YOU have had experience with whilst losing weight.

Thank you 🙂

weight loss cardiff answers:

Try the lil Jack work out it is quick and easy

Linda asks…

How can my 17-yr old girl friend lose weight fast this summer? Any healthy and easy suggestions?

She’s been working out, but she’s seen no changes still. Instead, she gets fat comments. She really feels bad. I want to find advices that can help her with her weight loss problem.

weight loss cardiff answers:

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.


Mark asks…

How can i get a Kim Kardashian body?

I’m setting a weight loss goal over the next 12 months. Muffin tops run in my family so that will be my biggest challenge. Any suggestions on how to target this area as I choose a workout plan?

weight loss cardiff answers:

Having recently lost 15 pounds, Kim Kardashian shared her celebrity diet secrets with the media. Kim lost two dress sizes after being mocked for having cellulite airbrushed out of one of her photos. As the official spokesperson for the diet pill QuickTrim, Kim gives most of the credit of her stunning weight loss to the pill. She states that QuickTrim “helped boost my metabolism and jump-started my weight loss”. But diet pills alone didn’t get her that smoking hot body. If you’d like to get a body like Kim Kardashian, read on to learn her diet secrets.

Difficulty: Easy


Eat scheduled, portion controlled meals. Good eating habits are essential for achieving a body like Kim Kardashian’s. Her diet consists of 4 meals. For breakfast she has a protein smoothie or scrambled egg whites with veggies. Kim eats a light lunch, usually a simple salad with fat free dressing. Then for dinner, she eats a nutritious meal with plenty of fresh or steamed veggies and lean protein such as grilled chicken. At the end of the day Kim enjoys a small snack like low fat yogurt.


Get serious about exercise. Kim’s sexy body doesn’t come without work. It takes serious fitness dedication to score a celebrity body. Kim exercises for an hour every day. Her routine consists of a 10 minute cardio warmup (usually jogging on an incline), and a series of strength training moves for upper body, lower body and abs. Lunges are especially important in Kim’s workout for maintaining her signature booty. Be sure to incorporate plenty of lunges, squats and stepping exercises in your own work out if you want a butt like Kim’s! You can follow her workout routine at home by watching her fitness DVD “Kim Kardashian’s Fit in Your Jeans by Friday”.


Find yourself a weight loss buddy. Kim’s sister, Khloe, keeps her on track with her weight loss program. The Kardashian sisters used the buddy system to lose weight and continue to support each other in keeping the weight off. Studies have proven that people who have a weight loss partner and a good support system are far more likely to reach their fitness goals without giving up. Find a good weight loss buddy for yourself and the two of you can work together to get a hot body just like Kim’s.

If you have a skinny body and you’re not curvy then you can’t really have a body like her but i hope this helps:)

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Your Question About Easy Weight Loss

Joseph asks…

How large a sample is needed to estimate the true proportion of children with good diets within 2% with 95%?

A federal report indicated that 27% of children ages 2 to 5 years had a good diet—an increase previous years. How large a sample is needed to estimate the true proportion of children with good diets within 2% with 95% confidence?

weight loss cardiff answers:

Sample size n is (t/b)^2 s^2, where t is critical value for conf. Level (here 1.96), b is margin of error
(here .02), and s^2 is variance in population (here p(1-p)=.27(.73)=.1971).

So n=(1.96/.02)^2 (.1971) = 1892.9, and round up to 1,893

Charles asks…

What are some amazing crash diets that work?

I am getting married in 3 months and been working out but need a stronger jumpstart, I read about crash diets but which actually work? I have no time to loose

weight loss cardiff answers:

There are times when you may need to lose weight fast. There are many crash diets formulated to help a person lose pounds as quickly and as effortlessly as possible. While this is not the best way to achieve a long-term weight loss goal, it can be useful when you need to fit into your wedding gown for the big day, or a bikini for the beach.

When you are on a crash diet, you should exercise as much as possible. An hour a day of physical exercise will help push your weight loss fast, plus it can make you feel energized. Just be careful not to overdo it, and stop if you feel sick, dizzy or faint.

Linda asks…

What are the most interesting diets people are looking information for?

I’m searching for the diets people are interested in but cannot find much information.

weight loss cardiff answers:

You’re just asking to be spammed with this question. Search for fad diets and see how many thousand come up. Atkins, Paleo/raw foods, South Beach, Master Cleanse, Special K/cereal, and 17-Day are ones I’ve seen here recently.

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