When you lose weight, you don't just want to get rid of excess fat -- you also want to build muscle, lose inches and achieve a sleek physique. The best way to do this is to come up with a plan that combines a low-calorie diet with regular workouts to burn fat and tone your muscles. Check with your doctor first, then take steps to drop those pounds and get trim and fit.
Diet and Calories
To get a rough estimate of how many calories you need to eat to lose weight, multiply your goal weight by 12 to 15, depending on your gender, age and activity level. For example, a 25-year-old man who is very active would multiply his goal weight by 15, while a 45-year-old woman who is mildly active would use 12. Once you know your daily caloric needs, work toward incorporating more fruits, vegetables, whole grains and lean protein, and cutting back on high-fat and high-cholesterol foods.
Strength Training
The more muscle you have, the more calories your body will burn. So regular strength training will not only help tone your physique, but it can also rev up your metabolism and help you achieve your weight-loss goals more quickly. Plan on two to three weekly strength-training sessions of about 20 to 30 minutes each, and use free weights, resistance bands or weight machines, or switch between all of these to keep challenging yourself. Select a weight you can lift 12 times for each exercise, and be sure to work every muscle group to achieve a balanced-looking body. Allow at least a day of rest between workouts to ensure muscle recovery.
Cardio Exercises
Daily aerobic exercise is essential, not only to burn fat and calories, but also to tone your muscles and keep your heart healthy as well. Adults should get a minimum of 2.5 hours worth of cardio workouts a week, though you might need to do more than this to drop pounds and keep them off. Aim to do 30 to 60 minutes of cardio on most days of the week, preferably on the days when you do not strength-train. You can dance, walk, jog, ride a bike, go for a hike or play tennis. Pick something you enjoy to make you more likely to stick to it, and alter your routine once you start to get bored.
Additional Tips and Considerations
As you build muscle, you might notice your weight-loss stalls or even reverses. This is because muscle tissue weighs more than fat. So while the number on the scale might go up, your clothes will probably be looser, and you will look more toned. Also keep in mind that being active throughout the day can help you eliminate even more calories. Walk to work, take the stairs in the office and pace while you are on the phone to keep your body moving and burning all day long.
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