Friday, January 13, 2012

Natural Ways to Lose Extra 10 Pounds?

If you're looking to shed 10 lbs. and get in shape, a strong will and determination are essential. Many weight loss plans make enticing claims, leaving you wondering which one to choose. But fad diets promising quick results come with health risks. Keep it safe and simple using common-sense steps to shed those extra 10 lbs. and keep them off for good.
Setting Goals
The first step toward losing 10 lbs. is to set a goal. Clearly defined goals give you a reason to stick with your plan. Avoid setting short-term goals like losing 10 lbs. in five days; unreasonable weight loss targets lead to extreme dieting measures. Set a more attainable goal like losing 10 lbs. over 10 weeks. This ensures a safe, gradual weight loss rate of approximately 1 lb. per week. View your transformation as a lifestyle change rather than a short-term solution.
Proper Nutrition
Avoid the fad dieting trap that requires eliminating entire food groups. Feeling deprived of certain foods leads to binge eating and interferes with weight loss. Choose healthy sources of carbohydrates like whole wheat pasta, brown rice and whole grain flour instead of their processed equivalents. Fruits and vegetables include antioxidants, minerals and vitamins, all essential to good health. Consume healthy proteins like chicken breasts, fish, eggs and tofu. Include healthy fats such as olive and safflower oil in your diet. Eating foods that make you feel fuller longer helps prevent overeating.
Reducing Sugar
One step often overlooked when trying to lose weight is reducing sugar intake. Avoid sugar in processed foods like cookies, chocolate bars, cakes and pies. Watch for hidden sugars -- and extra calories -- in canned, fast and frozen foods and sauces. Educate yourself by reading food labels to recognize sugar content under other names like corn sweetener, fructose and brown rice syrup. Save those calories for healthier choices.
Calorie Deficit
Burn more calories than you consume. Aim for a daily deficit of 500 calories to lose 1 lb. a week. But while a caloric deficit is important, avoid dropping your calories too low. According to the National Institute of Health, the lowest recommended daily caloric intake for women is 1,200; it's 1,500 for men. Adequate calories are necessary to provide your body with fuel to do your workouts and give you energy to do other daily tasks.
Regular Exercise
Make exercise a non-negotiable part of your day. Exercise aids in weight loss and helps tighten up loose skin. A balanced exercise program includes strength training and cardiovascular exercise. Strength training helps build muscle, and muscle burns calories even when your body is inactive. Cardiovascular exercise works large muscle groups and raises your heart rate. A cardiovascular exercise like low impact aerobics can burn anywhere from 295 to 431 calories per hour and boost your efforts to lose 10 lbs.

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