Get Toned & Lose Fat

Weight loss can be very difficult. Whether you want to lose 5 lbs. or more than 50 lbs., getting toned can be just as challenging. Whenever you are undergoing serious weight loss, you should always consult with your doctor and follow any recommendations for staying safe during the program. If you work hard and stick with it, odds are you will be able to lose fat and get toned. You need persistence, determination and patience.



Instructions
1. Determine your correct amount of calories to eat in a day. You might need your doctor's help. To lose weight, your average calories per day probably need to be around 1,500 to 2,000.

2. Eat a healthy diet. One of the main factors in losing fat, particularly stomach fat, is how many calories you eat, as well as your food choices. Eat at least three to five servings of fruits and vegetables, along with whole grains and lean proteins like beans.

3. Change your diet so that you're eating five or six smaller meals per day, rather than three large meals. This will keep your metabolism going and aid in fat loss.

4. Do aerobic exercises at least three or four days a week, and try to exercise for 30 minutes to one hour at a time. To maximize fat loss and help you get toned, you should be breaking a sweat for at least 30 minutes at a time during aerobic exercises. Some examples that work well for weight loss include running, swimming, biking and gym equipment, such as the stair climber or an elliptical machine.

5. Add strength training to your fitness routine. This is an important part of getting toned once you start to lose the fat. You can use free weights or weight machines. Pick a weight that you can handle and try 12 repetitions of the exercise. If you can do all 12 easily, you need to increase the weight. By the last rep, your muscles should be fatigued. Continue increasing the weight as you build your muscles and get toned.

Tips & Warnings
-If you're not sure how to get started with strength training, many gyms and health clubs have trainers you can hire for a few sessions. The trainer can show you how to use each piece of gym equipment properly and get you started.