The easiest and safest way to not only lose weight, but to obtain a sleek and strong body, firm muscles and increased levels of energy is to take a multi-faceted approach to diet and exercise and weight loss. Studies have shown that dieting when combined with exercise offer individuals the greatest benefits for long-term weight loss and the development of toned, firm and lean muscle mass. The Mayo Clinic states that in order to lose weight, individuals must burn more calories than they consume on a daily basis, a cornerstone for weight loss and lean muscle mass development.
Step 1
Reduce calorie intake by paying attention to portion control. Smaller serving sizes will cut the number of calories you consume while still offering vital nutrients, vitamins and minerals for optimal health. A serving size of meat should be about the size of a deck of cards, and an adequate size for a baked potato is roughly the size of a computer mouse.
Step 2
Increase exercise levels. In order to lose weight, exercise is vital. The harder your body works, the more calories it burns off. Go for a walk every day (fast, not strolling) for at least 30 minutes. Play sports with your friends. Do exercises to DVDs at home or join gym aerobics classes. Exercise at least 4 to 5 days a week for optimal benefits.
Step 3
Lift weights. Weightlifting is known as one of the best ways to increase muscle mass and tone muscle fibers. Lean muscle mass encourages a higher metabolism, which burns fat and calories fast. Weight bearing exercises like lunges, squats, bicep and tricep curls and shoulder presses work well. Lift weights at the local gym or purchase a set of dumbbells or barbell set for home use.
In a study by the "Medical & Science in Sports & Exercise" reported that women burned two times as many calories following a workout after lifting weights than those who didn't.
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