weight loss cardiff answers:

The best way to lost weight in a long week is actually a form of reverse psychology. It involves making sure EVERYONE at the cocktail party is completely wasted before you arrive (including your date) so that when you walk in you appear to be a total MEGA-babe – regardless of the fact that, since you knew that beer-goggles would render you a size 6, you have actually gained three kilos during the week due to eating too many fried dim-sims and chocolate bars.

weight loss cardiff answers:

Losing weight in a week is hard, but running helps! You have to do more than half a mile though 🙂 try to stay away from the junk food, eat less carbs, drink WATER! No sugary drinks, that’s like liquid calories. Haha. Exercise every day! Besides running and walking, try yoga, or aerobics too. Honestly, i don’t think you can lose that much in a week, but if you keep at it, there’s no doubt you’ll lose the weight in time 🙂 good luck!

weight loss cardiff answers:

If you want to lose weight I would suggest first finding out what your BMR (base metabolic rate) is. This basically tells you how many calories you burn while going on with your normal day. You can also use it to see how many calories you should be eating to lose weight. For example, if your BMR is 2000 calories then you should be eating 1500 – 1700 to lose calories.

The second step is to create a meal plan that is at a 500 calorie deficit from your BMR. To help keep your calories low, I suggest eating A LOT of vegetables, especially green leafy vegetables. Anything from broccoli and spinach to asparagus and celery is VERY low in calories and it will fill you up; not to mention the numerous nutrients they contain.

It’s also important that you eat enough protein and carbs in your diet. You should be getting the majority of your protein from chicken breast, tuna and turkey breast. These lean meats are packed with protein and are very low in calories and fat. For carbs, eat small amounts of whole wheat bread or a very small amount of oatmeal. I would also suggest leaving fruits for only 1 day week. Fruits are high in fructose and will release insulin in your body. Insulin tends to store fat in your body so leave the fruits to only one day a week. Also, for liquids, drink only water and green tea. Many people don’t realize how many calories they drink, so just keep it simple and drink water and UNSWEETENED green tea.

An example of a good meal would be something like this. The meal would consist of: 55g of turkey breast (it can be deli sliced), 2 slices of whole wheat bread (preferably toasted), 2 tomato slices, 2 pieces of lettuce, and 1 tablespoon of fat free mayo. After toasting the bread you can assemble the sandwich in whichever way you see fit. Don’t try to put more than 1 tablespoon of mayo and don’t add any more spreads, such as cream cheese, to the sandwich. If you would like to add more tomato slices or more lettuce, feel free to do so. The amount of calories and carbs in tomatoes and lettuce is very little and almost insignificant when calculating the macronutrient amounts.

When it comes to exercise, I suggest doing 30 – 40 minute sessions of weight training coupled with 20 minutes of HIIT. For weight training, I would suggest focusing on whole body exercises such as lunges and squats. They can really help with boosting your energy levels up and with losing more calories per workout.

As for HIIT; HIIT exercises are short but intense workouts designed to improve your glucose metabolism, which increases your overall fat burning process, and to improve your athletic capabilities. The normal routine for HIIT is to do 30 – 40 seconds of sprinting and then 15 – 20 seconds of walking, split for 15 – 20 minutes. However, I notice that my clients get burned out by the 20th second of the sprint; therefore, I make them sprint as hard as possible for 20 seconds and then jog lightly for 40 seconds. They still get the same results since, when normal HIIT is done with 30 – 40 second sprints, they get so burned out by the first 20 seconds that the 10 – 20 seconds they have left, ends up being a jog anyway.

I hope you reach your goals! Remember to stay dedicated and focused.