Body toning diet for a fitter appearance

Hi, I am 18 years old girl weighs 65 kilograms, height 5'7 and want to reduce weight as soon as possible. Please suggest me food with less fats and calories and some suggestions if possible
(October 11, 2010)

Body Building Diet Tips

The human body is made up of bone, organ tissue, muscle and fat. There are other things that add to the body but these are the basic parts that give the body its shape and definition. It is not possible to modify the bone structure or the structure of the organs in the body. It is possible, however, to determine the body shape and health by managing fat and developing muscles. This is done using a combination of diet and exercise.

The human body produces energy from food that is consumed.


Food that is not used for energy is discarded, temporarily stored for energy later in the day or stored as fat. When the muscles are made to work, they develop and become stronger. This is because the body builds more muscle tissue when there is a strain on the muscles being used. Obviously this process does not happen immediately and takes time. Furthermore, when the body builds muscle, the limb or area of the body in question becomes stronger. This strengthening process makes it necessary to increase the effort being exerted by the individual in order to develop the muscles further. This is why most exercise programs are progressive and require a gradual increase in intensity to achieve their desired result. Once an individual has achieved the body structure that he or she desires, exercise can be used to maintain this level.

When the body is exercising, it requires more energy than is normally used. This means that energy is burned more aggressively. The individual must therefore consume more food to support the increased requirement of energy in the body. When one is seeking to build muscles, a body building diet is essential. This diet will differ from the diet being followed normally.

A simple increase in the quantity of food will not help the process of muscle building. There are some specific food groups that need to be focused on when one wishes to build up the body. Protein plays a key role in the formation of new muscle tissue. Protein therefore needs to be added to the body building diet so that there are enough raw materials to help the body develop new muscles. The typical recommendation for a body building diet is 40% carbohydrate, 40% protein and 20% good fat. These recommendations are fairly simple, but following such a diet is far more complicated than simply selecting these sources. The sources for these components must be natural sources as they are the best and healthiest for the body.

Carbohydrates are necessary for energy production as the body needs energy to perform the physical tasks associated with body building. Proteins are responsible for building muscle tissue and must be supplied as well. when consuming a diet that is focused on protein and carbohydrate, one will also gain other forms of nutrition, especially if the sources are natural. Natural foods like fruits and vegetables contain many different vitamins and minerals all of which are vital to the health of the individual.

At your age your weight is at its optimal level and ideally you should be maintaining your weight while toning your body for a fitter appearance. Most diets tend to entice us with only a short-term success period but with loads of side-effects. Do not skip any meals, especially breakfast and try to eat as many healthy snacks as possible during the day. Snacks consisting of fruits and vegetable based items usually help your metabolism to speed up faster rather than foods that are high in saturated fats and calories. Maintain a regular fitness schedule comprising of weight training or resistance training in order to shake and tone your muscles. Try to switch from processed foods to natural foods and consume as many whole grains, fresh fruits and vegetables while limiting the amount of animal protein. You will notice that you'll be able to consume much more without gaining additional weight while feeling satiated and fitter. Cut down on sugar and maintain a close watch on the amount of sugar in your tea or coffee. Sugar based aerated drinks are the biggest culprits in weight gain; these drinks subtly add up to the pounds and do not have any nutritional value in them. Also keep a look out for hidden sugar in foods such as baked products, ketchups, canned and tinned fruits, and other forms of processed foods. More importantly also keep a look out for fat-free products, as these products contain a higher amount of sugar while reducing the fat content to keep up with flavor.

Incorporate daily exercise in your fitness schedule, by trying to move as much as possible during the day, especially if you are in a sedentary position. Walking up the stairs, playing outdoor sports, participating in strength building activities or in aerobic classes will not only help you in burning calories but also in burning the fat into muscle.

Try to get into a regular routine by planning your daily physical activity. Not only will exercise help in energizing you, it will also help in improving the balance of your body along with your coordination, while mentally relieving stress. If you do not have the time for a workout at a gym, try to manage in some amount of physical activity in the form of daily chores, as movement can help the body to become more flexible and pliable. Try to introduce new things that will keep up your interest level and also increase your commitment to daily exercise. Do not look at physical activity as a chore as it can only lead to a monotonous and dreary lifestyle.