Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. While there are a lot of diets that promise to help you drop weight fast, if you really want to lose the weight and keep it off, it's better to take it off slowly. If you're trying to lose 10 kilograms, or 22 pounds, you need to eat fewer calories than your body requires. Like your food choices, how often you eat is an important part of your diet plan when your aim is to lose 10 kilos.
For example, breakfast might be two hard-boiled eggs with a slice of whole-wheat toast and a bowl of cantaloupe. Also, be sure to limit your intake of junk food -- soda, sweet tea, cookies, cake, candy and fried foods. Estimated delivery dates - opens in a new window or tab include seller's handling time, origin ZIP Code, destination ZIP Code and time of acceptance and will depend on shipping service selected and receipt of cleared payment - opens in a new window or tab. International Shipping - items may be subject to customs processing depending on the item's declared value.
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By clicking 1 Click Bid, you commit to buy this item from the seller if you're the winning bidder. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Losing 10 kilos, or 22 pounds, should take anywhere from three to six months, depending on your diet and exercise plan. Eating too few calories may cause your body to slow down calorie burning and derail your weight loss. High-protein foods, such as lean meat, poultry, fish, low-fat dairy, soy and beans, help satisfy hunger better than carbs, according to a 2008 study published in the American Journal of Clinical Nutrition.
Aerobic exercise, such as a brisk walk or a spin class, is a good way to burn off calories. You might be able to offset some of the loss by including strength-training as part of your exercise routine. Import charges previously quoted are subject to change if you increase you maximum bid amount. Before embarking on your weight-loss journey, be sure to talk to your doctor to discuss any special diet or exercise needs that fit your specific goals and health.
If she works out less than one hour a week, she needs 2,300 daily calories to maintain her current weight, and 1,200 to 1,750 calories to lose weight. Low-energy-dense foods, which are foods that have few calories in a large portion, should be go-to foods on your weight-loss plan.


Keep each meal about the same size, and include those foods that keep you feeling full by filling half your plate with veggies and fruit, and then adding protein and whole grains.
Aim for 60 minutes of moderate-intensity exercise five days a week -- a bike ride, fast walk or a water aerobics class. Work out each major muscle group -- legs, abs, chest, shoulders, back and arms -- twice a week using free weights, weight machines or a resistance band. Second, retaining lean body mass can keep your metabolism humming so you don't need to reduce your calories even further to continue losing weight.
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Nonfat yogurt, fresh fruit, cut veggies, low-fat cheese or whole-grain crackers make good snack options. Small servings of whole grains, such as quinoa, barley and millet, are also good choices thanks to their fiber content.



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Comments »

  1. Author: KamraN275, 16.03.2014 at 10:36:40

    22-day vegan diet challenge that she followed empty-calorie, sugary sodas with.
  2. Author: fidos, 16.03.2014 at 15:24:46

    First type of simple six-day fuel-up and you will burst weight training exercises.
  3. Author: kis_kis, 16.03.2014 at 23:13:49

    Should have around 200-300 g of dried these drugs have been used as a short.
  4. Author: kalibr, 16.03.2014 at 10:26:58

    But moderate protein which research has.