When you lose weight, your body gets rid of excess fat, and this shrinks your overall body size as well. However, if you simply want to get toned but not lose weight, it is possible to build muscle and just lose a few inches. Check with your health care provider before you begin any new weight-loss or exercise routine, and consult with a licensed trainer if you need help developing a workout plan.
Losing Weight
In the beginning of a weight-loss regimen, you may notice the pounds drop quickly, and you may feel less bloated. This is because the majority of weight lost during the first few weeks comes from water. As you continue dieting and exercising, your body will begin to break down your fat cells, leading to a loss of body fat. You may also lose lean muscle tissue, especially if you do not perform exercises to build muscle mass. When losing weight, both the number on the scale and your body size will decrease.
Losing Inches
When you perform exercises to build muscle mass, you will lose inches by becoming more toned, as well as decreasing the amount of body fat you have. If you consume the number of calories your body requires to maintain your weight, you will lose inches without actually dropping pounds. Furthermore, you may even notice your weight increase slightly, since muscle tissue is heavier than fat. However, keep in mind that it is not the number on the scale but your body's composition that best indicates your level of health and fitness.
Diet and Exercise to Lose Weight
Dropping 1 lb. of body fat means eliminating 3,500 calories, and the best method for doing this is to combine a low-calorie diet with regular exercise. For example, to eliminate 500 calories a day, you could cut 200 calories from your diet and burn 300 through exercise. An exercise routine for weight-loss should include at least 2.5 hours of weekly aerobic exercise, but you may find that you need to do up to 60 minutes a day. You should also include two strength-training sessions during the week to prevent the loss of lean muscle tissue, as well as increase your metabolism.
Diet and Exercise to Lose Inches
Losing inches requires both aerobic and strengthening workouts as well, and the same minimum requirements are recommended: 2.5 hours of cardio and two sessions of strength-training a week. However, you may want to perform longer or more frequent strength-training sessions, depending on how toned you want your muscles to get. You will also need to monitor your diet. As you gain more muscle, you may find that you need to eat more food to stay at your current weight, since your body uses more energy for maintaining muscle than fat. Always focus on eating a healthy, balanced diet, regardless of the number of calories you consume.
References
- MayoClinic.com; What Happens to Lost Fat?; Katherine Zeratsky, R.D., L.D.; April 2010
- MedlinePlus; Exercise and Weight Loss; October 2009
- MayoClinic.com; Getting Past a Weight Loss Plateau; Mayo Clinic Staff; March 2010
- Johns Hopkins Medicine; Your Aging Metabolism -- Tips on Revving Your Metabolic Motor; January 2008
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