With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. In order to look lean and toned, you should strive to reduce your body fat while preserving lean muscle mass. While embarking on starvation diets or fad programs often result in quick weight loss--if you can stick to the restrictive program--the weight usually returns. Include such lean proteins as skinless chicken, lean beef, pork tenderloin, whey protein, and beans. Fat is an important macronutrient that facilitates hormone production and vitamin absorption.

Women generally have a higher body fat percentage than men because of the needs of child-bearing.
She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. In addition to regular cardiovascular and strength-training exercises, focus on a diet rich in whole, unprocessed foods. Whole grains, such as brown rice and oatmeal, offer fiber that helps keep you feeling full for longer. Burn about 1,000 to 1,500 calories more a day than you consume to achieve this rate of loss.

Leafy green vegetables and fruits offer volume and nutrients without a lot of calorie density.
Eating healthy monounsaturated fats and omega-3 fatty acids can actually help you lose body fat. If, however, you tend to burn only 2,000 calories a day, you should re-adjust expectations about your rate of weight loss or substantially increase your activity level.

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