Diet pills and fads have become popular methods to quickly lose weight. Diet drugs and quick fixes do not correct the root of the problem so the results are only temporary. Weight-loss fads do not help you build the muscle that is necessary to achieve a more toned and lean physique. You can lose weight quickly and tone up by following a sensible nutrition and exercise program.
Step 1
Write down everything you eat in a food journal. Record your meals in a notebook or an online tracking tool like LIVESTRONG's MyPlate to track calories. Subtract 500 calories daily to lose 1 to 2 lbs. per week.
Step 2
Clean up your eating with natural foods. Avoid processed foods which are high in sodium, sugar and saturated fat. Eat proteins like white fish, eggs, salmon, steak, skinless poultry and soybeans to help build muscle and increase metabolism. Eat high-fiber fruits, vegetables and whole grains which are low in calories and keep you fuller longer.
Step 3
Perform circuit training four times per week to burn significant amounts of fat, improve cardiovascular fitness and increase muscle at the same time. Do one weighted exercise for each body part for four sets of 12 repetitions. Add one minute of cardio like the elliptical trainer after each exercise.
Step 4
Record your measurements and body fat. Have a fitness professional take your measurements and body fat monthly. Do not always measure your success by weight. Muscle tissue is more dense than fat, therefore it weighs more.
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