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).

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

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