weight loss cardiff answers:

U can increase your activity as u can drink more water eat more vegetables and fruits don’t drink soda or snacks and u can also read these articles at http://articles.onlineweblibrary.com/Art/2890/290/How-to-Loose-Belly-Fat-15-Minutes-a-Day.html
http://articles.onlineweblibrary.com/Art/2716/290/How-to-Burn-Body-Fat-with-Interval-Training.html
http://articles.onlineweblibrary.com/Art/3098/290/Importance-of-a-Well-Balanced-Diet-in-Successful-Weight-Loss.html
http://articles.onlineweblibrary.com/Art/2641/290/Top-7-Diets.html
http://articles.onlineweblibrary.com/Art/8178/280/5-Tips-to-Building-Six-Pack-Abs-Steps-to-Getting-Rock-Hard-Abs.html
http://articles.onlineweblibrary.com/Art/8174/280/How-to-Effectively-Get-Real-Six-Pack-Abs.html
http://articles.onlineweblibrary.com/Art/8167/280/How-to-Get-Ripped-Six-Pack-Abs-3-Tips-to-Building-Abs.html
these articles will help u to know how to get the abs u want and how to lose your weight and several diets u can follow any one best wishes

weight loss cardiff answers:

A stationary bike is a good cardio workout as long as you keep that burn! Though you may want to stop, don’t! That’s the message telling your brain that your getting a good workout 🙂 If it’s hard to not stop and wait for the burning to fade, try holding it longer each day. Never run out of breath until you can’t breathe anymore. Make sure you drink plenty of water as well to keep yourself hydrated. If you can’t breathe as easily, you are probably doing an anaerobic exercise, which means that you’re exercising without oxygen and you’re burning sugar fuel. If you’re exercising and you can breathe, such as jogging, walking, and biking, you are exercising aerobically. This means you can breathe but you are burning fat instead. Running tends to burn more fat, but biking is still very good too! Just remember to switch it up; keeping the same workout isn’t good for your body nor weight loss 🙂 Hope this helps!

weight loss cardiff answers:

1 – between 11am-1pm – as much as possible but at least 20min with 40% skin exposed
2 go to school
3 <115# no sodas, cookies, cakes, candy, cereal, bread, potatoes, sugar, juice lots green vegs
4 wear retainer

I recommend to lose weight, cut out all sugars & starches. As healthy as fruit may be, it's natural sugars do not only not promote fat loss, they actually promote fat storage (fructose is the most lipogenic carb).

Make sure half your meals are green non starchy vegs & eat lots of protein & good fats, limit your complex carb portions to no more than your protein portion.

Studies have shown that some people can gain fat stores even on a semi starvation diet of 1000 calories a day – if it's composition is high carb, low fat. So obviously, calories aren't the key to fat loss.

Despite the abundance of sunshine in the Middle East allowing vitamin D synthesis all year round, the region registers some of the lowest levels of vitamin D and the highest rates of vitamin D deficiency worldwide.

Http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

*Even if* you get sufficient sun exposure, if you wash within 48 hours of sun exposure, you wash off the oil that would have converted to vitD.

To prevent vitamin D deficiency, one should spend 20 minutes daily in the noontime sunshine with 40% of the skin surface exposed. High concentration of melanin in the skin slows the production of vitamin D; similarly aging greatly reduces skin production of vitamin D. Use of sunblock, common window glass & clothing, all effectively block UVB radiation.

Vitamin D3 deficiency has become an epidemic, probably because people are washing daily. If you wash skin exposed to the sun within 48 hours, you wash off the oils where the vitamin D production starts. In northern latitudes (above that of Atlanta, Georgia) the sun is at too low an angle for half the year to provide sufficient UV radiation. If even available, UVB rays are only accessible while the sun is directly overhead.

With exposure to sunlight in the summer, the body can generate up to 20,000iu of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.

Vitamin D3 is not a vitamin at all but a necessary hormone that effects the immune system, bones & nearly every aspect of health. Having low Vitamin D levels greatly increases risk of cancer, heart disease, diabetes, MS & being deficient can create or greatly exacerbate health problems. Many researchers claim that optimized vitamin D levels are more effective than a flu shot in preventing viral infections.

Some prescription vitamin D supplements are the wrong type (ergocalciferol – vitamin D2). As warned by the National Institute of Health –
As of 2012 doctors can prescribe vitamin D3 capsules from Biotech Pharmacal – which are far more effective

http://www.ncbi.nlm.nih.gov/pubmed/17023693

Luckily you can buy vitamin D3 (cholecalciferol) over the counter and the upper limits are extremely high. U.S. RDA are much too low. Current recommendations from researchers are for 35iu per pound – a 143# person needs minimum of 5000iu per day (which is for minimal needs and does not replenish depleted stores) & the rda is 600iu for most adults.

Research published by Grassroots Health from the D*Action study shows that 97.5% of the adult population needs to take 9,600 IU's of vitamin D per day in order to elevate their levels above 40ng/ml, which they believe is the absolute minimum for disease prevention. Need 14,100 IU/d to get 97.5% of the population above 50 ng/ml Universal intake of up to 40,000 IU vitamin D per day is unlikely to result in vitamin D toxicity.

Http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx

Your vitamin D level should never be below 32 ng/ml, and any levels below 20 ng/ml are considered serious deficiency states, increasing your risk of as many as 16 different cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis, just to name a few.

They found that the body does not reliably begin storing cholecalciferol in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml (125 nmol/L). That is, at levels below 50 ng/ml (125 nmol/L), the body uses up vitamin D as fast as you can make it, or take it, indicating chronic substrate starvation—not a good thing. 25(OH)D levels should be between 50–80 ng/ml (125–200 nmol/L), year-round.

Http://www.vitamindcouncil.org/health/deficiency/am-i-vitamin-d-deficient.shtml

In a study published in 2004, the authors saw a 60% improvement in insulin sensitivity in healthy, vitamin D replete adults

http://www.womentowomen.com/healthynutrition/vitamind.aspx