Your Questions About Weight Loss Planner

by Maricela on February 3, 2013

Sharon asks…

Weight loss help and advice: exercise and slimming world?

Hi, I am a last 20’s female needing to lose about 7stone (I am very overweight!). I have recently joined a gym/leisure centre and was wondering what sort of exercises I should focus on to kick start weight loss. A friend has also suggested Slimming world, has anyone been to these groups and did you have much success? Thanks in advance, and please no sarcastic responses.

Maricela answers:

The best way to lose weight is to do what are called cardiovascular exercises and sometimes Aerobic. For you to do this successfully you need to firstly do some math, which would be 226 minus your age, this is what is called your maximum working heart rate. Then you would need to find 70 to 80 percent of your maximum working heart rate. After all of that you need to either do some of the following exercises:

Walking (Brisk or power walking),
Riding a Bike and
Swimming (Great if any of the others put too much pressure on your joints).
Wii and Wii fit.

Once you figure out which of the exercises you want to do, you need to do this for 2-3 times a week for at least an hour each time. For good results try to exercise in 20 minute blocks for and hour, as this helps you to metabolise fat quicker than if you just exercise for an hour straight. E.G. Exercise for 20 minutes then rest for 3-5 minutes then exercise again for 20 minutes etc. Training with a friend will help you to push yourself further than you would normally, so try to go with a friend or family member for support, this is more likely to give you better results.

Also having a healthy eating plan will help you to lose weight and have more energy. To help you with a healthy eating plan try this website:
They have a meal planner and suggested calorie intake for anyone to try. Its located on the left side near the bottom.

Hope this helps you and good luck with your weight loss.

Chris asks…

Is oatmeal still healthy if I add honey ?

I recently had a baby (4.5 mos ago) and I’m eating oatmeal to stimulate my milk production (not the instant kind) I add honey to it so its not too boring but I heard oatmeal can help with weight loss also. Will adding honey detract from loosing weight? Is it still healthy with honey? I eat like 1.5 cups of oats with maybe 2-3 tablespoons of honey(kind of a lot) what are some easy foods I can eat to help weight loss but still healthy for the fact that I’m breast feeding?

Maricela answers:

Honey is very pure sugar and that is a really good source of calories. If you’re interested in burning fat, the calorie is your enemy and honey is not going to help.

I hope I don’t sound too severe but you said two things which make me think you have some things to learn about nutrition.

1. Oatmeal is not healthy. If you eat nothing but oatmeal, you’ll die. What is healthy eating is a nutritious, balanced, and varied diet.

2. You body doesn’t care how boring food is. That’s your brain…your mind. You’ll find it much easier to lose fat and keep it off if you stop thinking of eating as pleasure and start thinking of it as something you do for health maintenance. The world is becoming fatter or the very simple reason that as nations become increasingly prosperous, their citizens begin eating for pleasure and doing it excessively because no one has taught them good nutrition. We all know we shouldn’t smoke or take heroine but we don’t seem to know poor eating habits can take years off our lives too.

There’s a lot of junk info on the internet especially in regard to diet and fitness. So, here are some excellent links to help you on the road to becoming your own fitness guru, diet planner, nutritionist, and all around good steward of your health for life.

NIH – this is the Mother of all health websites and comes to you from the US National Institute of Health…the watchdogs of American’s health. It has a wealth of high quality information for you. Use the search feature and then dig into the search results. If you don’t find what you want, try different key words. Some of the info is too technical for general consumption so keep looking and you’ll likely find what you want in a more easy-to-understand format. –>

YOUR FITNESS PAL – This is a good commercial website which will help you count your calories and keep track of your diet. It has some cool tools too. –>

NUTRITION DATA – This commercial website is a useful tool for looking up the nutritional data for popular food products by brand name. 

NUTRITION DOT GOV – A great place to go for general nutrition info brought to you by the US government and the USDA, the watchdogs of the American food supply. –>

FOR KIDS & TEENS (and adults too) – This is a great website for kids and teens and their growing bodies and special considerations. If you’re still growing, check it out. If you’re not, check it out anyway. It has good info for adults and parents too. –>

SCOOBY – I stole this link from YA answer man Joe714 (thanks, Joe). Scooby will appeal more to guys than gals but his advice is top notch and good for both sexes even if his body doesn’t match his head (lol). He’s funny, smarter than he looks, and when it comes to building muscle, there’s nothing like seeing the real deal in action. So, check out Scooby at and read. When you’re ready for his videos, you’ll find him on YouTube at . This is a must see for newbie dudes who want to get big and his videos on nutrition are solid.

MAYO ON FITNESS – The renowned Mayo Clinic has some excellent info for beginner and intermediate fitness trainees and well as an abundance of other excellent health related information and white papers. Here’s the link to strength training. Navigate with the sidebar and header –>

Good luck and good health!! ♠

Ruth asks…

I want to start my personal journey?

I want to start off first I have depression and I have a thought disorder. Honestly it makes me feel sad because I want to start my weight loss journey but I can’t seem to reach that goal because my mind would be in another world. I’m on three meds abilify, citalopram, and risperdal. They seem to help a little bit but I will give it some time to really work. What should I do because I need to lose weight. Thanks.

Maricela answers:

I would start off with little exercises every day. Set small realistic goals, if they are too hard you most likely won’t do them everyday. Once you complete them with ease, increase your goals. Good luck!

Also I think writing them down will help. That way you owe to your planner. After all you wouldn’t want to look at a monthly calendar with holes =] I would also set up a reward system. Like if I do well this whole week than you get a nice prize. It could be frozen yogurt, getting a new movie or new work-out clothes! Make it fun!

Linda asks…

Will weight lifting decrease or increase my weight loss plan?

I weight lift 5 times a week
but I plan on dieting / doing cardio in order to lose weight. WIll the weight lifting make me gain more weight or lose weight?

Maricela answers:

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don’t eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ‘ By Dec 14/04 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop
completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don’t buy junk food

When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and
not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat

When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day ( ie. Half a cookie) and you won’t feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that ‘full’ feeling.

13. Don’t eat everything on your plate

Many times we eat just because it’s there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don’t work. If you lose weight fast chances are that you will gain it back ( and more)
just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack – be sure to measure and control what you eat.

19. Keep pre-cut vegetables

…and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

Take care…

Charles asks…

Do you know any good weight loss web site?

I’m fat! I’m really fat. I don’t feel ashamed, but it doesn’t mean I like it. So, I need some help here. How can I lose weight? Do you know any good weight loss web site?

Maricela answers:

You need to exercise and eat healthy food. A good weight loss web site is It has a a calorie counter, diet and fitness planners, diet articles, you name it! I’m a member there and I really enjoy it. It’s like a myspace for people who want to lose weight. I made a bunch of friends and I’ve lost sixteen lbs by now. Cool, huh?

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