Tag Archives: weight loss plan

Your Question About Easy Weight Loss

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George asks…

need help in diet plan for weight loss?

Hi, I am from India and I am planning to loose body fat. I was going to gym regularly but did not see much results since I did not change my diet. I am from south India and my meal consists of rice and dal. I get lost when I see the diet plans.

1. Some tell that carbs are necessary but some tell to avoid rice? Why is carbs necessary and what is the best food for carbohydrate ?

2. About saturated and unsaturated dat. Do we need fat while reducing body fat and if necessary what should be the quantity?

3. What should be my pre workout meal and post workout meal? I am a vegetarian and I am a software engineer so that make my job sedentary.

4. Also since I go to the gym in the evenings (7pm), and I have my lunch at 2PM, i will be feeling hungry by the time I plan to go to gym and this makes me to eat something @ 6PM after which either I do not feel like going to gym or I skip my dinner.

What should I do for all the points mentioned above. I am a vegetarian and take eggs..

weight loss cardiff answers:

I hope these tips would help you.:)

Weight loss tip 1: Decide how much weight you need to lose – Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2: Time management – This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking – all within your current work and home life routine. If you don’t do this now, your days will be rushed and unplanned, and you won’t be able to sustain your weight loss efforts.

Weight loss tip 3: Stock your kitchen – Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step – cooking healthy meals at home.

Weight loss tip 4: Eat healthy homecooked meals – Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.

Weight loss tip 5 : Start a cardio + weights workout – A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.

Weight loss tip 7: Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss

Weight loss tip 9: Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Check out some exciting ways to make water interesting and you’ll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 10: Plan healthy vacations – Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren’t impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that’ll help you stay fit forever and not short term weight loss quickfixes

good luck.

David asks…

Successful weight loss plan?

I currently weigh 70kg, and I want to try lose 10 kg in 8 weeks. Is that possible? If so, how? If you have any great workout plans for me and diet plans, please email me at apianezzola@hotmail.com

I have a gym membership so I have all the great equipment readily available to me, all I need is the knowledge, help? Please?
I’m looking for serious answers.

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.
Gym Routine for Toning Up & Weight Loss

Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.

The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.

Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of — or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.

Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
eight reps.

Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.

Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.

Donna asks…

weight loss!!!!!!?

i am 14 years old and i want to lose weight cuz im over weight i am 90kg, and that it alot 4 my age so plz can some one give me some advice and a weight loss plan. and also tell me how to stick to my plan .
just to inform u i have a big problem , that i cant stop eatiing sweets.. somebody plzzzzzzzzzzzzz help me
thank you very, very, very much

weight loss cardiff answers:

To achieve any weight loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own.
By making a few adjustments to your current diet (such as switching to water in place of juice and soda, etc, snacking on fruits and raw veggies instead, chosing whole grain products instead of enriched foods, etc) can also help you to shed some weight (depending on how your current diet is). Also cooking healthier (using a cook spray, switching to olive oil, grilling and steaming more often than pan frying and deep frying, etc.) And to help lessen your sweets consumption, try at least limiting yourself to only 2 or 3 a day. And try having healthier sweets like yogurt, all fruit frozen bars (some are only 90 calories each, and with calories so low, that a treat you could possible have each day), jello, 90 calorie or lower pudding cups, fruit, and low calorie ice cream bars (such as skinny cow, weight watchers, etc.)
If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.
It is good that you are thinking about trying some types of cardio that you may like such as walking, biking and skating. These new habits introducted into your life will help to intially burn soem calories, but you will need to also make sure you eat healthy. Also try to change you your cardio from time to time to challenge yourself and to avoid hitting a plateau such as jogging, hiking, swimming.
Try doing some ab work and don’t forget to work out your obliques (your “love handles”)
Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off… But everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don’t give up and stay motivated… We all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.
And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.
Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.
Remember that the number on the scale doesn’t define you… You define you. The scale can’t tell you how great you look in your jeans or how you feel… So don’t rely so heavily on that scale. Our bodies’s weight constantly fluctuates all the time… So it isn’t always so reliable.

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Your Question About Easy Weight Loss

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David asks…

How can i lose weight and speed up my metabolism?

Hi, I’ve been living with an eating disorder for almost a year now and i’d to start eating better and exercising, I need as much help as i can. How many calories should i eat a day? how much exercise a day and what exercise is most suitable for increasing metabolism and weight loss?
Thanks 🙂

weight loss cardiff answers:

Unless you have an identified medical issue your metabolism is normal. No one can tell you how many calories you should eat per day because you’ve not provided any biometric information. We all have different requirements which are dependent on our BMR, our daily activity level, and our extraordinary activities such as workouts, sports, etc. We also can’t tell you how much exercise you need per day because we don’t know your level of training and fitness. So, the only thing we can tell you is you have a misunderstanding of metabolism which is very common.

One of the most common myths or misunderstandings in diet, nutrition, and fitness is that metabolic rate is responsible for a person’s natural tendency toward being fat or thin or muscular. Or that metabolic rate can be changed to help lose fat or gain weight. This is not true and easy evidence of that fact can be found here —> http://www.calculator.net/bmr-calculator.html where basal metabolic rate (BMR) can be calculated with only height, weight, sex, and age. If metabolism was responsible for gaining fat or staying thin, that natural tendency would have to be included in the calculation of BMR, but it’s not. In other words, a naturally fat person and a naturally skinny person of the same height, weight, sex, and age will have the same metabolic rate. There will be no difference in their metabolism which means metabolism is not really a factor in natural tendencies toward being heavy or thin.

It’s important to understand this fact because it will put an end to the frustration that comes with trying to change the metabolic rate to create a specific effect such the loss or gain of body weight, fat, or muscle. Unless you have a real medical issue, your metabolism is fine and nothing you do is going to create more than a normal temporary change in metabolic rate.

If it’s important to you to blame something for being an ectomorph or an endomorph, then blame your parents because those propensities are inherited…genetic. Or blame your soma (body) type (ecto, endo, or mesomorph). But don’t blame your metabolism because it is nothing more than the totality of the energy exchanges which happen every second of every day as required to sustain your life given the demands of the moment.

Most people would be well advised to not even use the word metabolism as it has no real relevance to the problems of being an easy or hard gainer. It makes no more sense to think about your metabolism in regard to diet or exercise than it does to think about your car’s horsepower when pressing on the gas pedal to go or the brake pedal to stop. If you’re concerned with losing fat, gaining weight, building muscle, or maintaining, follow good diet, exercise, and fitness strategies and your metabolism will take care of itself.

For more about metabolism, go here —> http://www.mayoclinic.com/health/metabolism/WT00006

Good luck and good health!

♠

Sandra asks…

What is my suggested daily calorie intake?

I am 14 years old, I swim for at least 5 hours a day, almost everyday. I’m about 130 pounds and I need to know what my sdct is? I’m trying to set up a weight loss plan for myself, but this big big piece is missing. Help?

weight loss cardiff answers:

1.) Calculate your BMR: http://www.bmi-calculator.net/bmr-calculator/ . This is how many calories you burn a day without even exercising: just how much energy your body needs to function.

2.) Use this equation to figure out how many calories you need based on your exercise: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/.

I’d do it for you but I don’t know your height, haha. It seems like you work out a LOT, so if I were you, I’d focus on eating really healthy, clean, yummy foods, like fruits, veggies, avocado, smoothies, whole grains, etc., drinking lots of water, and keeping positive.

Good luck!(: xx

Richard asks…

When dieting what is the most important thing to do?

For efficient weight loss, would it be best to limit calories, fat or carbohydrates?

Please don’t say all three which is obvious but not really possible for a healthy diet. So which one is the most important?

weight loss cardiff answers:

Your body burns calories even when you are laying in bed. The amount of calories your body will burn in day if you were to lay in bed all day is called your Basal Metabolic Rate or BMR. In order to lose weight, your body simply needs to burn more calories than it takes in. For example, if you burn 2,500 calories over the course of a day, and consume 2000 calories you will have a caloric deficit of 500 calories/day. This would equal 3500 calories a week and you would lose one pound of body fat.

So to start, I would suggest doing a google search for Basal Metabolic Rate Calculator. This will allow you to figure out how many calories you need to maintain your weight without excercise. Then, if you are doing any excercise figure out how many calories you are burning each time and add those calories to the BMR. For example: running 30 minutes a day burns about 400 calories. So if your BMR is 2500 calories, then your BMR plus the amount your burning is 2900 Calories. What this means is that if you consume 2900 calories a day and run 30 minutes every day you will maintain your current rate.

Next, Figure out how many pounds you would like to lose per week, multply that number by 3500 to reflect the amount of calories per pound and divide it by 7. Ex: 2 pounds a week x 3500 calories = 7000 calories a week / 7 days a week = 1000 calories a day. Your adjusted BMR of 2900 – 1000 calories a day = 1900 calories a day. What this means is if you run every day for 30 minutes and consume 1900 calories daily you will lose 2 pounds per week.

In regards to what you should be eating; your body uses fat, protein and carbs for fuel sources but has preferences. It will burn carbs first and fat last. As a result, if your diet is high in carbohydrates, your body will burn all of the carbs you are taking in daily first and leave the stored fat for last.

In conclusion; It really does not matter what you eat as long as you are creating a caloric deficit in your daily diet. Remember that eating a lot of carbs will slow the process and that it is not healthy to lose anything more than 2-3 pounds a week. Spread your calorie intake out over 5-6 meals a day and you should be melting pounds off of you in no time.

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Your Question About Easy Weight Loss

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Steven asks…

weight loss!!!!!!!!!!?

im 15 yr old guy and i need 2 lose weight any tips

weight loss cardiff answers:

Weight Loss Tips

The most important thing to remember as you begin any weight loss plan is that there is no quick fix or magic pill that will help you lose your extra pounds and keep them off. The most successful weight loss plans combine healthy eating, balanced nutrition and regular exercise to help you lose weight. Often, people find themselves in a perpetual diet cycle, always thinking they have a few pounds to lose, or yo-yo dieting – losing weight and then gaining it right back, only to start dieting again. By putting more emphasis on improving your health, experts agree that you can raise your overall self–esteem, resulting in healthier eating habits, long-term weight loss and improved health. Successful weight loss over the long term will likely include: adhering to a healthy lifestyle (including nutritious foods and physical activity), making changes in the way you think about food, and paying attention to reasons why you eat (emotions, boredom, or reward vs. Actually being hungry). To lose weight, you must eat fewer calories than your body uses. This doesn’t necessarily mean that you have to eat less food. There are many ways you can continue to enjoy foods you like while working towards your weight loss goals, creating and maintaining a healthy lifestyle: Create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Choose sensible portion sizes. Using your measuring cups at home will help you learn how large a recommended serving size really is.When dining out, try splitting an entrée with a friend or family member or saving half of your food for later. Choose low-fat dairy and meat products. In addition to helping you lose weight, low-fat dairy products can help to prevent and lower high blood pressure. Engage in daily physical activity. Engaging in some kind of physical activity – whether it be gardening, dancing, walking, or playing golf or tennis – will enliven your physical and mental health and help to keep the extra pounds off. Plan your meals and snacks ahead of time and tune into the feelings you experience while eating. By planning your meals ahead of time, you will be less likely to binge on less healthy foods and more inclined to eat in moderation and when you are truly hungry (not when you are feeling unpleasant feelings such as boredom, stress, or loneliness).

Charles asks…

Weight loss tips please? :)?

I’m 14
5ft 7.6
12st 8lbs
Im overweight 🙁
any tips on how to lose weight quicker and easier 😀
thanks

weight loss cardiff answers:

This tips is long but it help me a lot i hope it help u too!

Cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
stay way from junk food, fries

Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours

# Walk 30 minutes a day – no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
# Eat when you are hungry & eat slowly, chew more!
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day also eat 1 small handful nuts
# you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily—that’s about 1 teaspoon of salt. Our bodies’ needs (about 1,500 milligrams) .
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
# Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
# Fill up 25-30 grams of fiber.
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
# dont eat under than 1,200 calories
# if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from “good” natural foods or “bad” processed meals. It’s that simple: Eat less exercise more,
Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream * Cream cheese
* Ice cream * Lard & salt pork * Palm kernel oil * Cocoa Butter

Bad Fats: Trans Fats (no more than 1% trans fats)
look in ingredients Partially Hydrogenated Fats or Shortening
* Margarine (stick) * Nondairy creamers * Baked Goods
* Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

Michael asks…

does anyone have any good weight loss tips? or good diets to try?

I need to loose as much weight as poss before september 23rd to get into my wedding dress… anyone have tips? ive tried 3 diets and none of them work for me, slimming world, weight watchers and g.i diet!
i have noooo willpower 🙁

weight loss cardiff answers:

Weight loss tips

weight loss tips to help you lose weightNeed some help with your weight loss? Below are some great weight loss tips to help you that extra bit, these weight loss tips offers pointers for pratical, effective weight loss tactics. Tips include healthy eating advice, support, exercise, preparation of food and much more. Enjoy!

Tip #1
To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yoghurt.

Tip #2
Avoid skipping meals. Eating increases your matabolism, thus skipping meals can ‘trick’ your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.

Tip #3
Stuffing vegetables such as capsicum and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat.

Tip #4
Pita bread roll ups or wraps with salad fillings, are great for picnics, school lunches or to take to work.

Tip #5
Exerise, exercise, exercise! Exercise increases your metabolism and burning off excess fat. When is the best time to exercise? Our metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise in the evening, before dinner will increase your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

Tip #6
Adding alfalfa or mung beans to your salad brings in extra iron.

Tip #7
Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

Tip #8
Plan the week’s family menus in advance and just purchase those ingredients at a once weekly shopping trip.

Tip #9
Be positive! The more you feel good about yourself the easier and faster it is to lose weight.

Tip #10
Learn how to make over family favourite recipes by cutting out fats, salt and sugar. Substitute non fat yoghurt for cream, stir fry minus oil and use herbs and spices instead of salt for flavour.

Tip #11
Please consult your doctor before beginning an exercise or weight loss program.

Tip #12
Eat slowly and chew each bite completely to decrease your appetite

Tip #13
Eat three small meals and two snacks daily instead of two or three huge meals.

Tip #14
It’s a myth that you need oil to stir fry! Use chicken stock instead and cut down on hidden fat.

Tip #15
There is more fat in a plate of toasted muesli than a plate of bacon and eggs! Purchase non-toasted muesli instead.

Tip #16
Avoid removing the skins of fruits and vegetables – most of the nutrients are concentrated just under the skin.

Tip #17
Hot water with a squeeze of lemon before breakfast get the metabolism going for the day, helps prevent constipation and is excellent for the skin.

Tip #18
The best source of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.

Tip #19
Find a weight loss “buddy,” club, or support group. This will help you stay with your weight loss program.

Tip #20
Though difficult, try not eating 3 hours or more before bed time.

Tip #21
I cut up a whole watermelon and leave it in the fridge to snack on over a few days. It is sweet, juicy, yummy and filling. It really has helped me because when i go to the fridge looking for something when i see the watermelon it stops me having something more calorie laden. Having it handy so that it is just as easy to eat as a biscuit or whatever makes the world of difference. Eating at night time is my downfall too. I cant just not eat at night so i allow for it in my daily eating. I have those 97%fat free rice crackers and/or fruit or air popped popcorn. For me i just cant not eat at night time. I find i dont sleep very well if i go from dinner time to breakfast without anything. Although we do eat dinner very early (around 5.30) because we like to eat with the kids. I think it is best to know your weaknesses and try to work around them. Also, i dont think it can be said too many times – drinking water makes all the difference.

Tip #22
Make pasta your fast food choice – you can prepare a pasta meal and salad in 10-12 minutes.

Tip #23
Chilli helps to speed up metabolism – even the milder varieties.

Tip #24
Omelettes can be made just using egg whites! A dramatic reduction in fat.

Tip #25
Limit salt in cooking. Other names for salt include baking soda, baking powder, MSG and soya sauce.

Tip #26
For low fat gravy, drop ice cubes into the baking tray. Fat will stick to the ice cubes and can then be removed.

Tip #27
Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.

Tip #28
Drinking hot water as appose to cold water can increase the speed of your metabolism and burn more calories.

Tip #29
Make casseroles the day before use. Refrigerate and skim fat from the top before re heating.

Tip #30
Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don’t be tempted to buy goodies.

Weight loss Tips

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Your Question About Easy Weight Loss

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Sharon asks…

What is the best way to lose abdominal fat, exercise or diet?

I am a lean and healthy 18 year old. I have no fat on my body except for on my lower stomach. While the easiest answer is do everything. What is more effective to weight loss, burning 500 calories a day with elliptical, bike etc, or eating 500 less calories a day (less saturated fats, more whole grain etc.) ?
Thanks

weight loss cardiff answers:

Hi Felix

Reducing your calories by 500 a day is not the best way to lose abdominal fat. All this will do is to slow down your metabolism, which will mean less calories being burned.

You need to burn calories through exercise, but it also depends on which exercises you use, some can burn calories more effectively than others.

Instead of spending an hour or so of doing cardio, start doing interval training, which is harder but less time consuming. Also you can get really good results.

What is interval training?

Say you are using a bike, instead of just riding it for an hout, you ride at a slow pace for a couple of minutes and then you speed up as fast as you can go for 30 – 60 seconds. Then you go back to the slower pace for a couple of minutes to catch your breath, you then speed up again.

Just keep repeating this for 15-25 minutes. This can really help you to burn a lot of calories, in a lot shorter time. Interval training is regarded by many as the best way to burn abdominal fat, so give it a go.

If you would like to know which other effective methods you could use, take a look at the resource below. Hope this has helped.

Mandy asks…

Why do morbidly obese people lose weight so quickly on these weight loss shows?

On the Biggest Loser for example they have them losing close to seventeen pounds a week, I see men that are well beyond the 400 pound mark drop to 190 within four months, it’s just absurd. Isn’t healthy weight loss no more than four pounds a month, are they giving these people speed or something or do severely obese people have a faster mechanism to lose weight when they start exercising. Does anyone know.

weight loss cardiff answers:

Its easier for them to lose weight because they have more weight. For example it would be impossible for a 175 pound man to lose 50 pounds.

John asks…

How much yoga can I incorporate in my exercise regimen when trying to burn fat?

I weigh over 240 lbs. I’m 5’4″. I’m miserable with myself and like all women, it’s my Old-New years resolution to lose this weight. I love yoga (yet haven’t been doing it for a few years), but I don’t want to over-indulge in it to the point where I’m not practicing more beneficial exercises for weight loss. WHAT WOULD BE A GOOD WEEKLY YOGA BALANCE?

weight loss cardiff answers:

20 minutes a day, three or four days a week is about all I can manage. Losing weight isn’t so much about exercising as it is eating the right foods, however. Eating a diet high in nutritious raw fruits and vegetables will go a lot further than trying to exercise more than you want. It’s much easier, too. Look into the diets linked at the bottom of the page. Here’s my weightloss blog:

Here’s all you need to lose weight all over, look good, and get really healthy. First, you have to realize there is no quick, long lasting weight loss plan or pill that is going to do the trick. It’s purely mental. You have to learn to “Eat to live, don’t live to eat”. Sounds simple, doesn’t it? It is, if you understand that you are going to be reprogramming how you think about eating for the next few weeks. Old habits die hard, right? Not really. You get rid of bad habits by replacing them with good habits. If you learn to count your calories, keep calorie intake lower than output, exercise moderately, and eat only healthy food, you will lose weight. That’s a fact. All it takes is repetition. All success stories have this in common: The successful folks among us know how to be patient, persistent, and consistent. Set a goal, write it down, and stick with it. The benefits of feeling good will outweigh any sense of sacrifice you might feel about having to push away that cake and ice cream. Here are some helpful and healthy links to help you get started on your way:
http://www.geocities.com/seabulls69/weightloss.html
http://www.drfuhrman.com
http://www.drmcdougall.com
http://www.chetday.com
http://www.calorieking.com/
http://www.bysoft.com/download.php

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