[sarah04]

After quitting 20 yeasrs of smoking I have gained weight by 1 stone.

What is the correct weight for being 5 foot 1, age 35?

What calorie instake can I have? I have never looked at the back of packets of food/gained weight like this before.

What tummy excersises can be compledted at home?

Is it best to do sit ups or by an abdo trainer or similar?

[lovelesspa]

Really need to know body type, small, medium, or large frame? (Age and gender would also help.) Food portions are a key to weight loss, smaller portions, a serving size of meat for instance is only 3 oz. A serving of Dairy is 1 cup low fat or skim milk, cottage cheese, or low fat yogurt, and a serving of cheese 1 1/2 oz. Serving of veggie, the leafy kind, 1/2 cup, fruits 1 medium sized fruit. Beans 1/2 cup, and only 1/3 cup nuts or seeds. Cutting your caloric intake anywhere from 100-500 calories a day will help. Along with exercise 30-60 minutes a day aerobics, resistance training, walking, biking, or swimming.

Try this one for your belly, Lie face up on the floor, legs extended, hands loosely behind your head, slowly bring your left elbow across your body while beding your right knee and lifting your leg toward your chest as far as is comfortable, hold for a few seconds and lower back to start, repeat, alternating sides, twist torso not neck.

Lie on your back, legs extended, arms down at your sides, palms down, keeping arms parallel to ground, raise your legs and torso up until your balancing on your tailbone and your body forms a V, hold for a second and then slowly lower, (keep legs slightly bent)