How to have a slimmer body

Want to lose weight but don’t want to have muscle like a bodybuilder? If you want to be slimmer and toned, you need to focus on losing fat and building lean muscle. To get leaner, you need to lose some weight, lose body fat, and tone your muscles. A combination of dietary changes and exercise can help you achieve your goals. Even if you don’t see results within the first day, even within the first week, your perseverance will eventually pay off with a slim, toned and healthy body. The process won’t be easy – it requires motivation and determination, but you can do it with the right approach.

Table of Contents

Planning

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/cd/Get-Lean-Step-1-Version-3.jpg/v4-728px-Get-Lean-Step-1- Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/cd/Get-Lean-Step-1-Version-3.jpg/v4-728px-Get- Lean-Step-1-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Set goals for yourself. Whether it’s simply losing 2 pounds or being able to run a mile in a while, listing goals can help you stick to them in the long run. ^{[1] X Trusted Source Mayo Clinic Go to Source}

Write down your goals and put them in a visible place to remind yourself of what to strive for every day. Write as specific as possible. Instead of simply stating “weight loss,” write “lose x kg by December.”
Make sure your goals are realistic and time-bound. You may need to set multiple goals until you reach a larger, longer-term goal. ^{[2] X Trusted Source Mayo Clinic Go to Source}
Track your progress towards your goal in a journal or on a piece of paper and stick it on the fridge door. When you see how far you’ve come, you’ll stay motivated to work toward your long-term goals.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a5/Get-Lean-Step-2.jpg/v4-728px-Get-Lean-Step-2.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/a/a5/Get-Lean-Step-2.jpg/v4-728px-Get-Lean-Step-2.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Determine your daily calorie intake. Reducing your daily calorie intake can help you lose weight and reduce total body fat.

The amount of calories to cut is about 500–750 per day. These calories will vary depending on how many calories you are currently taking in and how fast or slow your weight loss goals are. ^{[3] X Trusted Source Mayo Clinic Go to Source}
It would be unwise to cut too many calories or eat less than 1,200 calories per day. If you don’t eat enough (especially if you exercise) you will likely lose lean muscle instead of losing body fat. ^{[4] X Research Sources}
You may need to try several different calorie levels to find the right balance for your body, lifestyle, and activity level. For example, if you find yourself not losing any weight, you may need to eat fewer calories each day. Conversely, if you feel tired, exhausted, or your athletic performance suffers, you’re probably not eating enough.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/75/Get-Lean-Step-3.jpg/v4-728px-Get-Lean-Step-3.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/7/75/Get-Lean-Step-3.jpg/v4-728px-Get-Lean-Step-3.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Consult your doctor. Talk to your doctor or licensed dietitian for advice on how to lose weight and build lean muscle mass. They can give you more information on exercise plans, nutrition, and warnings about possible health problems.

Consult your doctor quickly if you have heart disease, asthma, or any other medical condition that you feel might be hindering your ability to lose weight.
Beware of “experts” trying to convince you to sell supplements, especially if the supplements come in powder form. Doctors and nutritionists often favor a healthy diet and plenty of exercise, because supplements are largely untested and poorly researched.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a8/Get-Lean-Step-4.jpg/v4-728px-Get-Lean-Step-4.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/a/a8/Get-Lean-Step-4.jpg/v4-728px-Get-Lean-Step-4.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Plan a week. When starting a new diet or exercise regimen, it can be helpful to have a weekly planner or “to-do” list.

Take notes or journal with weekly plan. Each day you should record the exercises you will have to do that day, the main meals and snacks, even the progress to your destination.
A weekly exercise and nutrition plan can be a useful part of serving your goals. It has proven effective in helping people who want to lose weight stay organized and on track throughout the week. ^{[5] X Trusted Source Mayo Clinic Go to Source}
For example, a day in your plan might be: Morning exercises: 30 minutes of jogging and 20 minutes of yoga; Breakfast: Greek yogurt with fruit; Lunch: mixed spinach and grilled salmon; Snack: 2 boiled eggs; Dinner: grilled chicken with quinoa and boiled vegetables.

Workout to be slim

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/b9/Get-Lean-Step-5.jpg/v4-728px-Get-Lean-Step-5.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/b/b9/Get-Lean-Step-5.jpg/v4-728px-Get-Lean-Step-5.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Focus on aerobic exercises. These exercises get your heart rate up and burn calories without building too much muscle. ^{[6] X Trusted Source Cleveland Clinic Go to Source} Cardio exercises will help you stay slim because it’s a specific type of exercise that burns calories and reduces body fat.

In general, most adults should do at least 30 minutes of cardio each session. Do cardio and aerobic exercises about 4-5 times a week to accomplish your weekly goal. ^{[7] X Cleveland Clinic Trusted Source Go to Source}
In addition to burning calories and helping you stay slim, cardio exercises have many other benefits, including: helping to maintain a healthy weight, lowering blood pressure and blood sugar, and improving your health. mood. ^{[8] X Trusted Source Mayo Clinic Go to Source}
The key here is to use a variety of exercises to avoid boredom and help affect different parts of the body, stimulating the body to be flexible in predicting what is coming.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/92/Get-Lean-Step-6.jpg/v4-728px-Get-Lean-Step-6.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/9/92/Get-Lean-Step-6.jpg/v4-728px-Get-Lean-Step-6.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Try cycling. Cycling is a great way to stay slim. You can ride a stationary bike at home or go to the gym, or you can actually ride a bike outdoors.

Cycling is a great aerobic exercise because it significantly increases the heart rate and tones the entire lower body (the glutes, quads, calves, and hamstrings). ^{[9] X Research Source}
When cycling or taking a stationary bike class, you will burn about 500 calories in 60 minutes if you exercise at high intensity. This is a very effective method to burn more calories. ^{[10] X Research Source}
Cycling is also a great exercise for busy people, because bicycles are also a means of transportation. Make cycling to work a part of your daily routine.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/91/Get-Lean-Step-7.jpg/v4-728px-Get-Lean-Step-7.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/9/91/Get-Lean-Step-7.jpg/v4-728px-Get-Lean-Step-7.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Try swimming. Swimming is also a great way to lose weight and stay slim. Whether it’s swimming in your home pool or hitting the gym, swimming helps tone your entire body.

There are many water activities that you can choose from. Try long distance swimming, water aerobics, or water resistance exercises.
Unlike other forms of aerobic exercise, swimming (especially long-distance swimming) works almost every muscle group in the body. Each repetition of swimming helps to strengthen and tone the muscles. ^{[11] X Research Source}
Swimming is a great exercise for people who are overweight, have knee or bone problems, because swimming movements distribute body weight and reduce pressure on bones. ^{[12] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/e/ec/Get-Lean-Step-8.jpg/v4-728px-Get-Lean-Step-8.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/e/ec/Get-Lean-Step-8.jpg/v4-728px-Get-Lean-Step-8.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Practice jogging. Running is a great aerobic exercise that can help you lose weight quickly and build lean muscle.

Running especially works the lower body and abdominal muscles. However, to increase the toning benefits of running, you need to increase speed or intensity. The heavier the exercise, the more effective it is.
You can run alone or in a group, run around the neighborhood, on the track or at the gym. Make sure the running track is safe when running alone.
Note that running is a high impact sport on the knees and joints. If you’ve had a knee injury in the past, perhaps running isn’t your best bet.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/96/Get-Lean-Step-9.jpg/v4-728px-Get-Lean-Step-9.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/9/96/Get-Lean-Step-9.jpg/v4-728px-Get-Lean-Step-9.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Light weight training. A few hours of weight training a week will definitely help you tone up, but it can also make you “muscular”. Toning exercises include strength training and slimming without increasing muscle mass. You should focus on slimming and toning exercises.

Usually, if you want to become slim, you should avoid heavy weights and repeat many times. ^{[13] X Research Source} Avoid strength training, as it will increase muscle size, making you look bigger instead of slimmer.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a1/Get-Lean-Step-10.jpg/v4-728px-Get-Lean-Step-10.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/a/a1/Get-Lean-Step-10.jpg/v4-728px-Get-Lean-Step-10.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Try pilates. Pilate is a series of exercises with movements that can help increase balance, flexibility and help build long lean muscles.

Sometimes pilates require the use of equipment such as dumbbells or exercise balls. You can take pilates classes, follow online tutorials, or watch videos on the internet.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c3/Get-Lean-Step-11.jpg/v4-728px-Get-Lean-Step-11.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/c/c3/Get-Lean-Step-11.jpg/v4-728px-Get-Lean-Step-11.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

You can also try yoga. Like pilates, yoga includes a series of poses that can help you increase flexibility, strength, and aid in building long, lean muscles.

You can take yoga classes at the gym, private yoga studios or practice for free online.
It’s a good idea to take a few yoga classes with experienced instructors to learn the right poses and movements. Then you can try it out at home.

Apply proper nutrition to have a slim body

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a7/Get-Lean-Step-12-Version-2.jpg/v4-728px-Get-Lean-Step-12- Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a7/Get-Lean-Step-12-Version-2.jpg/v4-728px-Get- Lean-Step-12-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Measure portion sizes. When trying to lose weight to become slimmer, it’s important to follow proper nutrition. Measuring portion sizes can help you make sure you’re eating the right amount and not too much.

Consider purchasing a food scale or a set of measuring cups to track servings for each meal and snack.
You don’t need to measure each meal in the long run, but sticking to measured portions for the first few weeks will help.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/69/Get-Lean-Step-13.jpg/v4-728px-Get-Lean-Step-13.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/6/69/Get-Lean-Step-13.jpg/v4-728px-Get-Lean-Step-13.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Eat foods high in protein. Foods with high protein content will provide energy and help lean muscles to be stronger. You should include a protein source in each meal to reach your daily goal.

When you’re dieting and trying to build lean muscle, it’s important to consume adequate amounts of protein each day. In general, you will meet your daily needs if you eat enough protein at each meal. Eat about 85-113 g of protein (about a checkbook) in each meal and snack. ^{[14] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Try to find lean and healthy sources of protein. Foods such as poultry, eggs, pork, eggs, seafood, lean beef, legumes and low-fat dairy are low in bad fat and high in protein.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d0/Get-Lean-Step-14.jpg/v4-728px-Get-Lean-Step-14.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/d/d0/Get-Lean-Step-14.jpg/v4-728px-Get-Lean-Step-14.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Eat complex carbohydrates (starches). In addition to protein, your body needs adequate amounts of carbohydrates to support basic daily activities.

Aerobic exercise is based on carbohydrate intake. If you don’t eat right or cut too many calories, your performance can be affected by a lack of food and carbohydrates.
Choose nutrient-dense carbohydrate sources throughout the day. This will help provide an adequate source of nutrients from carbohydrates.
Complex carbohydrates have a higher fiber content. In general, complex carbohydrates are more nutritious than refined or highly processed carbohydrates, reducing the amount of nutrients in foods. ^{[15] X Research Source}
Choose foods like: 100% whole grains like quinoa, whole oats, brown rice or 100% whole wheat bread; fruits, legumes and starchy vegetables such as potatoes, carrots or beans.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/7/77/Get-Lean-Step-15.jpg/v4-728px-Get-Lean-Step-15.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/7/77/Get-Lean-Step-15.jpg/v4-728px-Get-Lean-Step-15.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Eat 5-9 servings of fruits and vegetables each day. Protein and complex carbohydrates will aid in training for a leaner, more toned body, but fruits and vegetables help complete a nutritionally balanced meal.

Fruits and vegetables contain high levels of fiber, vitamins, minerals and antioxidants. ^{[16] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source} Although this food does not provide much energy for exercise, but they provide essential nutrients for life.
Eat one or two servings of fruits and vegetables at each meal and snack. One serving of fruit includes a piece or ½ cup of chopped fruit. ^{[18] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source} One serving of vegetables consists of one or two cups of leafy greens. ^{[19] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/cb/Get-Lean-Step-16.jpg/v4-728px-Get-Lean-Step-16.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/c/cb/Get-Lean-Step-16.jpg/v4-728px-Get-Lean-Step-16.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Snack before and after exercise if necessary. Depending on the length, intensity, and duration of your workout, you may need to snack before or after your workout. Snacks will help you get ready for a workout or help your body recover properly.

The body needs most carbohydrates before exercise. Just as a car can’t run without gas, you can’t exercise without the right fuel. ^{[20] X Research Source} Carbohydrates are the best and most effective fuel for exercise.
The best pre-workout snacks include: a piece of fruit, a bowl of oats and dried fruit, a smoothie with yogurt and fruit, or a bowl of high-fiber, high-fat cereal. low road.
After exercising, you need to compensate for the amount of fuel consumed during exercise. The best combination is protein and carbohydrates. This will help the body recover and repair the muscles, while providing an efficient source of stored energy. ^{[21] X Research Source}
Best post-workout snacks include: chocpate milk, protein bars, apples or bananas with peanut butter, whole-wheat donuts with almond butter, or a cup of Greek yogurt with flowers fruit.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/43/Get-Lean-Step-17.jpg/v4-728px-Get-Lean-Step-17.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/4/43/Get-Lean-Step-17.jpg/v4-728px-Get-Lean-Step-17.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Drink a lot of water. In general, it is very important to drink enough water throughout the day. As the volume of exercise increases, it becomes even more necessary to provide the body with water throughout the day.

At a minimum, you should also drink 8 glasses of water a day. Some studies suggest that you may need to drink 10-13 glasses of water a day. ^{[22] X Trusted Source Mayo Clinic Go to Source}
Drinking lots of water actually helps fight water retention in the body. The more water you drink, the less water your body needs to store.
Hydrate your body with clear and sugar-free liquids such as water, flavored marinades, decaffeinated coffee, and tea.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/42/Get-Lean-Step-18.jpg/v4-728px-Get-Lean-Step-18.jpg”,” bigUrl”:”https://www.wikihow.com/images/thumb/4/42/Get-Lean-Step-18.jpg/v4-728px-Get-Lean-Step-18.jpg”,”smallWidth” :460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div>”}

Avoid processed foods high in sugar and fat. Many processed foods are high in fat, sugar, and sodium and are high in calories overall. Regular consumption of such foods can lead to weight gain and increased fat mass. ^{[23] X Trusted Source National Health Service (UK) Go to Source}

Avoid foods such as: sugary drinks, candy, cakes, dry foods, frozen treats, processed meats, crackers and chips.
Focus on eating less processed and nutritious foods. They usually provide few calories but are much higher in nutrients such as vitamins, minerals, protein and fiber.

Advice

Always consult your doctor before starting any weight loss or exercise program to be safe and healthy.
If you’ve never exercised before, start slowly and gradually increase the intensity or frequency of your exercise.
If you experience pain, shortness of breath or other signs of discomfort while exercising, you should stop exercising immediately and seek medical attention.
When your goal is to be slim, it may take a few weeks to see results. You will have to lose weight, reduce body fat and tone the muscles.
Continue to apply proper nutrition and exercise program to maintain long-term results. If you go back to your old eating habits, you may lose your lean and slim figure.

Steps

Planning

Workout to be slim

Apply proper nutrition to have a slim body

Advice

Related Posts