weight loss cardiff answers:

Tosca reno’s “eat clean” cook book
eating for life” by bill phillips
“the abs diet” by david zinczenko
“the volumetric eating plan” by barbara rolls
shape magazine’s “low fat and easy” recipes

consuming between 1400-1800 calories a day will result in weight loss

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.

weight loss cardiff answers:

You need at least 1000 calories of energy per day to support your life so where would that come from? If you don’t eat food what is your body going to burn? Well, if you don’t know the incredibly obvious answer to that question, it’s you. Your body will burn you. It will literally consume itself and that’s a very fast way to lose weight. Of course there’s a problem with consuming yourself…it’s starvation and you’ll eventually die. And, before you die you’ll get terribly sick and before than you’ll have myriad negative health symptoms, etc. So, water fasting is fast but it’s also really, really bad for your health.

If you’re serious about water fasting, which isn’t good for anything including your GI tract, you should stop and reconsider. You have nothing to gain except speed of fat loss. Fat you will regain eventually because you haven’t really done anything except starve yourself. Here’s the best way to lose fat and it’s approved by the US National Institute of Health…the people doctors listen to in the US.

Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macronutrient ratios to accommodate the extreme demands of special activities such as athletics or inactivity due to illness.

Note: Here are the details in case you’re interested. —> http://health.gov/dietaryguidelines/2010.asp and here —> http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on culture, available foods, personal preferences, your resources, food alergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

To burn body fat, simply decrease portion sizes of your food such that your daily intake is 500 calories less than your daily burn rate. That should result in a loss rate of one pound per week.

Tracking your calories is crucial to your fat loss and maintenance. Tracking your macronutrients is crucial to your health. And, of course, it is implied that you will learn how to read labels, weigh portions, do food lookups, enter data, interpret data, etc., if you don’t already know how. It’s all easy stuff and, if you persist, it will eventually become such a routine that you’ll be able to enter data from your cell, know what your daily nutritional requirements are real time by the hour, interpret labels and estimate recipes, plan cheats, and, best of all, not have to rely on the scale to tell you if you’re losing, gaining, or maintaining.

Good luck and good health!!

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