Edited by Carolyn Barratt, Chloe, Claire, BR and 3 others
Do you want to lose weight but avoid getting the muscled bodybuilder look? You will want to focus on burning fat while building lean muscle. Be aware that some people are more prone to a muscular look, but if you use special exercises and are careful about what you eat, you can achieve that lean look. You may not see results after the first day, or even the first week, but your patience will pay off in the end with a lean, tone and fit body. Getting lean is not easy-it takes drive and determination, but you can do it by approaching it the correct way.
Set goals for yourself. By making a list of your goals, whether it simply be losing some weight, being able
to run a mile under a certain time, or just looking better, you will be able to stick to your principles. Write your goals down, and keep them in plain sight so you are reminded about what all your hard work is going toward.
Create a calorie deficit. By eating fewer calories than the amount of calories you shed, you give your body a chance to convert your muscle to fat without starving yourself. Healthy foods have a lower caloric value and are rich with nutrients that help tone your body.
- The prescribed calorie deficit ranges from 10% to 20%. This can be calculated by multiplying your caloric intake by the deficit you hope to achieve; for example, 3000 calories consumed per day multiplied by .10 (10%) means that you will need to burn at least 300 calories per day. Thankfully, that's not very difficult at all.
Consult with professionals. Talk with your physician or a registered dietician for great advice on how to lose
weight and build lean muscle. They can tell you more about exercise plans, diet plans, and give you warnings about any health issues which might arise.
If you have a heart condition, asthma, or any health condition you feel may inhibit your ability to lose weight, consult with your doctor immediately.
Beware of any “professional” trying to sell you supplements. Especially if those supplements come in a powder form. Doctors and dieticians will usually prefer a healthy diet and lots of exercise, as supplements are largely unproven and poorly studied.