weight loss cardiff answers:

It may be easier to eat six or more smaller, balanced meals rather than eating three large meals, especially if you’re not used to eating much at one time.

Protein powders and nutritional supplements such as Ensure can be added for in-between meal snacks. You can also make your own delicious protein shakes at home with a blender using milk, yogurt, frozen fruit, etc. Look for some easy recipes here: http://www.easy-weightloss-tips.com/weight-loss-shake-recipes.html
Exchange the skim milk and fat-free yogurt for regular since you don’t want to lose weight. Most protein powders are not very tasty unless mixed with other ingredients.

Exercise is an important part of healthy weight gain. Strength training is especially important and will build muscles. This can be done at home or in a gym. Cardio exercises are healthy and should be a part of your routine, but they burn maximum calories and may cause you to lose weight if you don’t eat consume plenty of calories. Limit your cardio workout to 30 minutes. Consider activities such as: power walking, jogging, biking, swimming laps, jumping rope, dancing, skating, etc. Yoga and Pilates are excellent additions to your workout as well. Here are some exercises you can do at home to help target certain areas:
http://www.easy-weightloss-tips.com/target-exercises.html

Some suggestions to help you gain weight:

1)Add healthy calories to your menu. Start breakfast with a slice of whole-wheat toast and peanut butter.
2)Trail mixes, nuts, dried fruits, and protein bars are healthy high-caloric snacks.
3)Drink healthy beverages such as milk and fruit juice. Avoid sweet drinks that add no nutritional value.
4)Choose the healthy option every time. Avoid fried foods. Eat larger portions of healthier foods such as baked potatoes, chicken, fish, etc.
5)Follow the food pyramid guidelines and make sure that you include all the major food groups in your diet.
6)Consume heart-healthy oils by eating olive, walnut, or canola oil in your homemade salad dressings. Add cheese and nuts to salads for additional healthy calories.

weight loss cardiff answers:

The fact that you have cut off all soft drinks is a great start! From now on try to consume about 1-2 litres of water, daily. Once i cut off all soft drink, results showed within 2-3 weeks of being off it, and i dropped about 1-2kg.

Now, if you can ever have the chance to cook dinner for your family then do it! There are heaps of recipes out there that are healthy, but don’t taste healthy.. So your family wouldn’t know the difference.
I recently made a mexican beef chilli with rice, and kidney beans and it was high in protein, low in fat and had plenty of vegetables. I found that recipe online.
If that is not an option then try this.

-Go buy some healthy snacks and keep them in your room.

– for breakfast poach 2 eggs, and have a slice of toast.

– For lunch, have a salad and seared chicken, or a can of tuna

– then for dinner.. Eat what your family is having but just have a smaller portion.

Smaller portions will work! It also helps if you use a smaller plate to trick yourself into thinking you have a lot of food. Eventually after about a week, your stomach will shrink and you won’t become as hungry as you normally do.

Next step, after dinner you can not eat! If you really have to eat then buy some frozen berries from your super market, they are high in antioxidants, and they take away that sweet craving you have for chocolate etc.
You could also have a green tea before bed.

Now, i know the idea of exercise sounds awful.. And it took me so long to build up the enthusiasm to work out… But trust me, once you start you can really get into it, it builds your self esteem when you exercise, and makes you feel much better about yourself, so starting is the hardest step.

Just try small increments, like going for a walk outside for 10 minutes, without you even knowing that 10 minute walk could turn into a 30 minute walk. If you have dogs, take them with you.
Each day set yourself a small goal, tell yourself “today, i will do 20 push ups, 20 triceps dips and go for that 30 minute walk” When you do the push ups, you can break it up into smaller lots.
Eventually as you become fitter you will complete your walk in less time, and if you felt like it, you could start doing small bits of running to build up a sweat. The main idea is to increase duration and intensity when tasks become too easy, also you want to try to keep your heart rate up.
This may require to a fast walk, going up and down hills for intensity and telling yourself “this time, I’m going to finish this walk in 6 minutes ” or something like that.. And you do the same walk each day to try to beat your own time.

Just remember, when thinking about your diet, you’re allowed to each everything in moderation, and for now just cut down on your portion sizes and only eat when you are truly hungry.

Best of luck

weight loss cardiff answers:

It may be easier to eat six or more smaller, balanced meals rather than eating three large meals, especially if you’re not used to eating much at one time.

Protein powders and nutritional supplements such as Ensure can be added for in-between meal snacks. You can also make your own delicious protein shakes at home with a blender using milk, yogurt, frozen fruit, etc. Look for some easy recipes here: http://www.easy-weightloss-tips.com/weight-loss-shake-recipes.html
Exchange the skim milk and fat-free yogurt for regular since you don’t want to lose weight. Most protein powders are not very tasty unless mixed with other ingredients.

Exercise is an important part of healthy weight gain. Strength training is especially important and will build muscles. This can be done at home or in a gym. Cardio exercises are healthy and should be a part of your routine, but they burn maximum calories and may cause you to lose weight if you don’t eat consume plenty of calories. Limit your cardio workout to 30 minutes. Consider activities such as: power walking, jogging, biking, swimming laps, jumping rope, dancing, skating, etc. Yoga and Pilates are excellent additions to your workout as well. Here are some exercises you can do at home to help target certain areas:
http://www.easy-weightloss-tips.com/target-exercises.html

Some suggestions to help you gain weight:

1)Add healthy calories to your menu. Start breakfast with a slice of whole-wheat toast and peanut butter.
2)Trail mixes, nuts, dried fruits, and protein bars are healthy high-caloric snacks.
3)Drink healthy beverages such as milk and fruit juice. Avoid sweet drinks that add no nutritional value.
4)Choose the healthy option every time. Avoid fried foods. Eat larger portions of healthier foods such as baked potatoes, chicken, fish, etc.
5)Follow the food pyramid guidelines and make sure that you include all the major food groups in your diet.
6)Consume heart-healthy oils by eating olive, walnut, or canola oil in your homemade salad dressings. Add cheese and nuts to salads for additional healthy calories.