Do you have suggestions for an effective, short-term weight loss and toning plan?

Dear *Annie*, 

Health and fitness journeys are full of exploration and, of course, trial and error. Because all bodies are unique, there’s no such thing as a one-size-fits-all eating or exercise plan that can guarantee the same results for everyone. For this reason, finding meals and workouts that work best for you and your lifestyle is crucial to achieving your goals. Creating realistic and specific goals for yourself is a great place to start. Continue reading to learn more about the importance of goal setting and picking the right exercises and foods that work for you!  

While you express that you’ve already made strides in your diet and fitness journey, it may be helpful to revisit your reasons for wanting to lose weight. Writing down your motives may be one way you could solidify your commitment to your goals and help you stick to them. If you find yourself motivated to lose weight because of low body image or insecurities, discussing with a mental health professional may be the most beneficial first step for you to take.  

Ensuring that your weight loss goals are realistic, specific, and forgiving may also help you achieve your desired results more successfully. You say you hope to “lose a few pounds,” but how can this goal be narrowed down or become more specific? Is there a certain amount of weight you would like to lose or an amount you would like to weigh? Noting that muscle weighs more than fat may change your long-term goal if you decide to prioritize muscle growth over weight loss.  

In addition to your long-term goals, it’s crucial to come up with short-term goals to supplement them. These are the habits you can begin putting into practice to reach your long-term goals. Perhaps you decide to start walking to work, have a vegetable with each meal, or focus on eating balanced meals. Keeping these goals realistic and specific may make your lifestyle changes more likely to stick. Remember, even small changes can make a huge difference. 

When aiming to lose weight or build muscle (or both), your eating habits and physical activity will contribute to your outcome. Many weight loss plans implement calorie deficits—burning more calories than you’re consuming—which may be difficult and dangerous to navigate without guidance. Therefore, it’s a good idea to talk with a dietitian before making any changes so they can help ensure your eating plan is nutritious. This can also help ensure that any exercise routine you take on is supplemented by a diet that works for you and fuels your body.  

While your diet may be the key to achieving fat loss, creating an exercise routine to build strength and endurance could be another step if you’re also looking to “tone” your body. Building this endurance may result in many health benefits, including maintaining the function of the skeleton. There are two types of exercises you may want to consider: 

• Static exercises – holding movements to help sustain the tone of your muscles 
• Dynamic exercises – full motions that move muscles and promote heart health 

These are most beneficial when incorporated into an exercise routine. Together, they promote the muscle tissue’s function, activity, and metabolism and can be used to target specific areas. Physical activity paired with a focus on planning nutritious meals for yourself while remaining in a calorie deficit (depending on the person and their goals) can be a helpful step to safely achieve your goals. Note that different body types and health conditions may also contribute to difficulties in losing fat and building muscle. Consulting a health care professional may provide you with tips that are tailored to your needs and help you work toward your goals. 

While this may be a lot to take in, remember, you are not alone! Tons of others want to change their habits to achieve goals similar to your own. Sending you strength for your fitness journey!