12 Expert Tips on How to Lose Weight and Tone Up

Want to get in shape but don’t know where to start? We asked 4 experts for their top tips on how to lose weight and tone up. Discover 12 great tips to help you get inspired and achieve your goals.

Meet the Experts

Tips on How to Lose Weight and Tone Up

RASHELLE BROWN

Rashelle Brown | Personal Trainer | Linked Fitness

Certified Personal Trainer and Health Coach

Health and Wellness writer for the Active Network and PBS affiliate NextAvenue

Author of Reboot Your Body: Unlocking the Genetic Secrets to Permanent Weight Loss

Rashelle Brown

Rashelle’s Tips on How to Lose Weight and Tone Up:

Think you’ve tried everything and you just can’t lose weight? Think again!

In my book, Reboot Your Body: Unlocking the Genetic Secrets to Permanent Weight Loss, I outline the step-by-step program I designed to teach my clients the habits that create the physiological changes necessary for permanent weight loss.

The book is full of practical tips, and I’d like to share the top three with you here. If you follow them, you’ll be well on your way to creating the lasting behavior changes that will take off those unwanted pounds and keep them off for good!

Tip #1. Identify & Eliminate Your Worst Offenders

Through my work with weight loss clients and my own rigorous food logging, I’ve noticed that around 80 percent of a person’s empty calories come from just two or three different foods.

For each person, those dietary “worst offenders” are different – for some it’s cookies and wine, for others, pizza and beer – but whatever yours are, they represent an opportunity to cut a huge number of calories without having to count calories or keep a food log at all.

Identify the two or three most calorie-dense foods (or beverages) in your diet and start reducing them today. When you can limit yourself to having them just once or twice a month, you’ll have won a huge weight loss victory.

Tip #2. Rally Your Supporters & Ditch Your Detractors

A big key to permanent weight loss is learning how to manipulate your environment so that it supports your new healthy habits. But one of the worst ways to support those habits is by hanging out with people who are always tempting you to break them.

If you’re serious about losing weight this time, tell your friends, family and coworkers how important it is to you, and then wait to see who among them offers real support, and who’s just worried about how your decision will affect them.

The more time you spend with your super supporters (and the less with your detractors), the quicker your weight loss will happen.

Tip #3. Start Moving Every Day

Contrary to popular headlines, exercise can and does help people lose weight, but only if it’s done regularly, and by that I mean every day.

I can hear you complaining out there, but here’s why you should aim to exercise (even if only for a few minutes) every day: When you’re not exercising daily, it’s far too easy to say, “Well, I missed my workout today, but I can make it up tomorrow.” Then tomorrow comes, and things get even more hectic than they were today. Pretty soon four workouts a week become three, and from there, exercise becomes something sporadic, and that is when it’s useless as a weight loss tool.

BILL SHONE

REPs Accredited Level 3 Personal Trainer

Level 3 Strength & Conditioning Coach

Level 3 GP Referral

Level 3 Ante & Post Natal

Crazy Legs Fitness

Bill’s Tips on How to Lose Weight and Tone Up:

Tip #4. Introduce Good Eating Habits (one at a time)

To lose weight it’s likely that you’ll need to review your diet but you should look to introduce changes over time.

Think about how you are eating as well as what you are eating – try not to eat to quickly, skip meals or eat too much and take time to plan what you will be eating each week.

Look to eat less processed food and a good balance of protein, carbohydrates and healthy fats with plenty of fresh vegetables.

The mix of food that is best for you will be individual so seek out qualified advice if you need to.

Tip #5. Choose Exercise That You Will Stick To

A combination of exercise and good eating habits will produce the best results.  Again, this is individual and needs to be sustainable for you depending on your starting point.

Choose exercise that you enjoy, you may find it easier to stick to a routine if it’s within a group.

Tip #6. Move Often & Move Well

Whatever exercise you do, move well whilst you’re doing it to prevent injury and enhance the benefits. Again, seek advice/instruction if you need to. This particularly applies to resistance training or high impact activities.

Look at introducing “maintenance” exercises into your daily routine – just doing routine tasks like doing your teeth whilst stood on one leg can help with balance. Think beyond exercise “sessions” and try to move well throughout the day.

TRACY YANG

Tracy Yang | Personal Trainer | Linked Fitness

Personal Trainer & Health Coach

Specialist Areas Include Weight Loss & Behavioral/Lifestyle Coaching

Professional Hip-hop dancer, Choreographer, & Competitor

Currently Working Towards Obtaining Certification as a Corrective Exercise Specialist

Tracy Yang

Tracy’s Tips on How to Lose Weight and Tone Up:

Tip #7. Consistency is Key!

If you have a plan, stick to it.

It takes a bit of time (longer than you may think) to get adjusted to having a regimen, mentally and physically.

Tip #8. Rule of Thirds

I think most people would agree that nutrition is the hardest part when it comes to fitness.

To make it easy, I say take a plate and visualize splitting it into thirds. In those thirds, you would fill one with a protein, one with a carb, and one with vegetables, vegetables being your biggest third.

This is a great and easy way to make sure you are eating healthy and getting the nutrition you need.

Tip #9. Stop Eating at a Certain Time

If your focus is on weight and fat loss, an easy way to keep you on track with your nutrition is to designate a time at which you stop eating.

If you’re a late night snacker, this is a perfect tip for you!

THOMAS WHITE

Thomas White | Personal Trainer | Linked Fitness

REPs Accredited Level 3 Personal Trainer

Nutritionist & Sports Therapist

Experienced Bodybuilder

@gymtoto

Thomas’ Tips on How to Lose Weight and Tone Up:

We need to realise that losing weight doesn’t necessarily mean that you will tone up – far from it actually. Most people when they are on a weight loss and tone up plan do lose weight but if you are not eating correctly and doing some resistance exercise to work your muscles, the weight you lose will mainly be muscle and water.

If you want to be toned, you need some muscle. That’s what being toned means. That sometimes scares women but don’t worry, adding some muscle will have many health benefits and you will not just wake up full of muscles!

So considering this, I would recommend 3 important tips for losing weight and toning:

Tip #10. Eat Enough Protein

Eat 1 gram of protein for each pound of your bodyweight. Sources such as lean meat, chicken, fish and eggs are a fantastic choice.

Tip #11. Don’t Rely on Having a Gym Membership

If going to the gym is not possible for you then set yourself a routine that becomes habit.

Depending on your fitness level, you could go for a walk for half an hour daily and then progress to gentle jogging. Also include some resistance work by lifting household items like tins of beans to work certain muscle groups.

Tip #12. Set Weekly Goals & Reward Yourself

Do not give up. Set yourself weekly goals and reward yourself if you achieve them.

If your goal is to lose 2 pounds and to be able to lift a tin of beans doing more reps than the week before, then reward yourself when you accomplish it. Maybe treat yourself to a new t-shirt that shows off the new you!

Always keep going on your plan – you will thank yourself for it.


Over to You

Do you use any of the experts tips mentioned above? Do you have any other top tips on how to lose weight and tone up?

We would love to hear your comments!  Let us know your experiences in the comments box below.


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