An effective, healthy diet plan will help you lose weight, improve your fitness, and refine your overall muscle tone. You'll need to follow a diet that combines healthy, low calorie food choices with adequate physical activity. Many healthy diets encourage a reduction in the used of saturated and trans fats, opting instead for healthy unsaturated fats such as olive oil or sunflower oil. As you begin to burn fat and lose weight, your exercise plan will help you build muscle and you'll gradually become more fit and toned.
Step 1
Consult with your doctor about your overall health and weight loss needs. Your doctor can help you calculate your Body Mass Index, or BMI, which is based on your height, weight, age, and body type. You'll then set a weight loss goal that falls within the normal range for your BMI. A doctor can also help you determine what types of exercise plans will be most effective and safest depending on your overall fitness and any special medical concerns.
Step 2
Research weight loss programs. Many medical organizations have extensive diet and weight loss resources, including exercise guidelines to help you improve cardiovascular fitness and increase muscle tone. Both the Weight-control Information Network and the President's Council on Fitness, Sports, and Nutrition offer guidelines for weight training and strengthen workouts, which will help you tone your body as you lose weight.
Step 3
Seek professional exercise support. A certified athletic trainer can offer valuable support if you're searching for a toning diet. Trainers can work with you to assess your body measurements and assign specific exercises for fat-burning and muscle strengthening. By tracking your measurements, heart rate, and body weight, a trainer will help you assess your progress and offer important modifications to your workout and diet plans as needed.
References
- Mayo Clinic: Choosing a Diet That's Right for You, Mayo Clinic Staff, June 24, 2010
- Weight-control Information Network: Healthy eating and Physical Activity Across Your Lifespan, U.S. Department of Health and Human Services, June 2004
- President's Council on Fitness, Sports, and Nutrition: General Fit Facts and Tips for Special Populations, Department of Health and Human Services, 2008
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