Up next in Muscle Building & Toning (11 videos)
Get muscle definition and tighten and tone all over with these videos.
You Will Need
- Water
- Green tea
- Notebook and pen
- Fat burning foods
- Low-sodium foods
- Cardio exercise
- Strength training
- Small portions (optional)
Steps
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Step 1
Drink water and tea
Drink lots of water and green tea, which will keep you feeling fuller longer. Smal
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Avoid sugary sodas and juices.
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Step 2
Count calories
Keep track of your calorie intake. In order to lose weight, you have to burn more calories than you consume. Keep a notebook listing your calorie intake.
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Step 3
Eat more often
Eat five to six small meals per day, rather than two or three large ones. This will prevent overeating at mealtimes as well as regulate your metabolism.
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Avoid late-night snacks.
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Step 4
Eat fat-burners
Eat more fat-burning foods, such as whole grains, fruits and vegetables, seafood, and egg whites.
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Step 5
Eat less salt
Maintain a low-sodium diet. Salt makes the body retain water, making stomachs bloated.
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Serve smaller portions, take small bites, and chew slowly.
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Step 6
Decrease alcohol consumption
Decrease your alcohol consumption. Alcohol has 'empty calories' -- it has no nutrients, and your body will convert the extra calories to fat.
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Step 7
Exercise
Incorporate cardio exercise four times a week for at least 20 minutes and strength training a few times a week. This will strengthen your muscles and increase your metabolism so you’ll burn more calories at a faster rate.
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Did you know? Astronauts can lose bone density as well as up to 20 percent of their muscle mass during space flights that last five days or longer, because of the absence of gravity.
