How to Lose Weight & Tone Up Quickly

Weight loss has many health benefits including a reduced risk of heart disease, high blood pressure and diabetes. To quickly lose weight and tone up your body, you have to adjust your lifestyle in a way so that you can maintain it for the long run. You have to reduce your caloric intake by watching what you eat and burn additional calories through exercise which will also tone your body.

Instructions

1

Join a gym close to your home so that you are less prone to skip workouts. Pay the monthly membership fee because this will help motivate you to actually go to the gym.

2

Commit to 45 minutes of cardiovascular exercise per day, three days a week. Include several minutes of interval bursts into your cardio routine by increasing the intensity. Go from low intensity to high intensity and back. Interval training burns more calories than steady cardiovascular exercise does.

3

Incorporate resistance training into your workout routine. Work out with free weights, machines or use your own body weight to tone and tighten your muscles. Adapt a whole-body approach so you lose fat from all over the body, including from any problem areas you may have. Train on three non-consecutive days of the week so that your muscles have sufficient time to restore themselves and get stronger.

4

Choose an eating plan that fits your budget and lifestyle. Avoid going on crash diets and the latest fad diet because these provide temporary results. Include foods from all major food groups in your diet. Eat low-fat dairy, lean protein, fruits, vegetables, nuts and whole-grain products.

5

Avoid losing more than 2 pounds per week because if you do, your body will think you are starving, which will slow your metabolism and fat burning. Reduce your caloric intake to 1,000 calories per day.

6

Make sleep a priority in your life and get seven to nine hours of rest per night. Lack of sleep drains your energy and makes you fatigued.

7

Boost your metabolism with green tea. Colonhealth.net states that drinking three to five cups of green tea daily will make you burn an extra 70 calories.