How to lose weight and tone up has been the subject of many weight loss supplements and fad diets over the years. Unfortunately, the weight loss solutions sold in stores rarely provide real, sustainable health benefits. If you are trying to shed those excess pounds, you should focus on two areas: improving your overall health and decreasing your risk of serious medical problems.
Improving your overall health begins with increasing your fiber intake and reducing your fat intake. Fiber can be found in many healthy foods such as fresh fruits, vegetables, whole grains and beans. Some recent studies have even shown that just eating more fiber-packed foods can help you lose weight AND keep it off (1, 2). Adding more beans to your salad or oatmeal for breakfast is just the beginning; other fiber-containing food choices include beans of the kidney, green leafy vegetables like romaine lettuce, tomatoes, radishes, and peas. As far as fat goes, fatty acids are important to protect your heart, so eat unsaturated fats as much as possible. Saturated fats are particularly dangerous for women who are already at a high risk of heart disease, and should be avoided altogether.
A second key point in how to lose weight and tone up after weight loss is to reduce inflammation. Inflammation causes your body to store more fat in your abdominal area, leading to a higher risk of heart attack and stroke. Studies show that increased inflammation can be caused by a number of factors, but the biggest culprit is diet: processed foods, fast food, and fast foods themselves contain high levels of inflammatory compounds. These chemicals, called “free radicals,” damage the cells and fibers inside your body. They can also change the production and function of your immune system, leaving you vulnerable to colds and infections.