How To Lose Weight Fast And Tone Your Body

Spring is coming, people! That means all the extra layers you’ve been wearing to hide your failed New Years resolutions will soon be coming off. Don’t blame yourself – winter is such a tease. With rich, indulgent recipes and warm, calorie-filled drinks, it’s hard to stay your fittest. But spring calls for something lighter, in terms of both clothing and food. Heavy Bolognese pasta dishes change to freshly dressed zucchini noodles; parkas and boots transform into denim jackets and sneakers. I’m getting excited just thinking about it!

It’s also time to step up your fitness game once and for all. No more hiding behind sweaters, and under blankets on the weekend – spring’s your time to bloom. And to look your best when the season hits, you need to start working now. These collection of 5 exercises to lose weight fast, combined with a healthy diet, will help you burn LOTS of calories and shed some serious winter weight.

Doing 15-minute interval sprints can burn more fat than a light 40-minute jog. Do 2 to 3 minutes of sprinting, then a minute of slow jogging, and repeat five times. Interval training raises your metabolism and heart rate, strengthens your muscles, and increases the amount of oxygen in your blood since you’re breathing so hard. Make sure you do some light running before you start your sprints, so that your body is nice and warmed up.

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Circuit training is awesome for both trimming and toning. What exactly is it? Circuit training is a series of strength and cardio exercises repeated two or three times with little rest in between. You can create your own circuit including exercises such as jumping jacks, push-ups, crunches, squats, planks, lunges, jump rope, etc. Do 30 seconds to 1 minute of each one and move between them with a 10 second breather.

Boxing is a great way to tone and strengthen your upper and lower body. It involves up-tempo exercises like jump rope and burpees, and of course you’ll get to work your jab, cut, and upper hook. Since it’s an aerobic workout it leads to high calorie burn, so you’ll be slimming down in no time.

The best way to tone and maintain your muscles is resistance training (AKA weight training). While cardio is a great way to burn calories quickly, resistance workouts will give you a nicely sculpted body. Incorporate weights into your gym routine 2-3 times per week.

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And if you’re looking for more health and fitness related tips and tricks to help you get back in shape (and stay in shape!), please follow our Health and Fitness board where we share all kinds of fabulousness!

Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism atSustainable weight loss doesn't happen overnight (and if it does, it's probably self-destructive). But if you're anxious to lose weight for a legit reason, follow these painless tips to improve your diet, streamline your workouts, and shed weight *the healthy way*.

1. Pregame for meals with water. Drinking water throughout the day and during your meals promotes proper digestion so you don't get backed up and bloated. But some research suggests downing two glasses of water glasses

How To Lose Weight Fast

2. Eat breakfast. Skipping breakfast tricks your body into thinking it is starving — and it is (at least since last night!). In response, your body conserves energy by slowing down your metabolism and increasing its insulin response, according to to clinical psychologist Joseph Luciani, Ph.D., author of Thin from Within. The next thing you eat will spike your blood sugar big-time and leave you feeling hungry shortly after. Meanwhile, you work up a major appetite that causes you to scarf down food impulsively — bad news if you're trying to make smarter decisions.

Even if you aren't hungry-hungry at the ass crack of dawn, registered dietitian Holley Grainger recommends eating at least a little protein and fiber, like overnight oatmeal, a yogurt parfait, avocado toast with a scrambled egg, a green smoothie, or even last night's leftovers.

3. Don't make dinner your heaviest meal. Research suggests that people who eat their largest meals later in the day lose less weight than people who eat their heaviest meals early on, mostly because the body digests food differently at different times — and more slowly at night, according to Luciani.

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4. Focus on eating more fruits and vegetables instead of eating fewer carbs or less fat. You'll fill up on the nutrients you need to function and fiber to keep you full, so you'll feel satisfied instead of sorely deprived by a bunch of restrictive rules, according to registered dietitian Holley Grainger.

5. Take a break from soda and other sugar-sweetened drinks. Of course water and unsweetened tea doesn't hit the same spot as a Coke or Frappuccino, but getting rid of liquid sugar in your diet is the only way to drastically reduce your caloric intake without changing a single thing you eat — a pretty good deal when you think about it!

6. Eat fruit for dessert. No one said your sweet tooth has to suffer when you clean up your diet — but you'll fill up faster and stay that way longer if you punctuate your meals with fiber-rich fruit.

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Grainger stands by frozen grapes or mashed frozen bananas as a stand-in for straight-up ice cream without the classic dessert's extra fat and added sugars. Or you could always microwave a cored apple with a sprinkle of cinnamon to make the fruit taste less like, You call this dessert?! and more like pie.

7. Phase out salty snacks. Instead of pretzels and chips, which promote water retention that puffs you up, snack on carrot sticks or hydrating cucumbers dipped in hummus or guacamole, Grainger suggests — you'll feel more full and less bloated.

8. Avoid sugar-free gum, bubbly drinks, beans, and other salty, gassy foods. Stick with water, fresh fruits and vegetables, unsalted nuts, and lean protein, and you'll feel energized without residual bloating, Grainger promises.

Exercise Regimen To Lose Weight And Tone Muscles

9. When you eat, slowwww downnnnn — and nix distractions. It takes time for the food in your stomach to tell your brain that you're no longer hungry, explains Luciani

To help your brain register fullness and prevent the overeating that makes you feel not-so-hot, set a 15-minute phone timer before you take your first bite, then focus on the food in front of you, not the deliciousness cropping up in your Instagram feed, whatever show is on TV, or the snap you just received. If you're feeling like going for seconds, wait until the buzzer goes off to ask yourself whether you're

10. Focus on high-intensity workouts. When you alternate between periods of high-intensity exercises (like burpees, squat jumps, or straight-up sprints) and short recovery periods, you burn body fat more efficiently during

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That can mean turning your walk into a run with this interval-training program, or taking on a high-intensity interval workout like the one below, which you can do at home with no equipment:

11. Get all up in those weights. Lifting your body weight, alone, can give you a killer workout (You could sweat just from

The workout above!), but strength-training with weights can help you build lean muscle that your body burns calories to maintain — even when you're sitting on your butt, according to Rosante, who promises that lifting light weights will not bulk you up. Try these 15 ways to get a full-body workout with dumbbells, and use these household items that work just as well as weights if you don't have access to equipment — NBD.

How To Lose Weight Fast & Tone Up

12. Make exercise a regular thing. Some unfortunate facts of life: Doing one set of crunches will not give you a six-pack any more than doing one set of squats will give you a Beyoncé butt. The only way to see

Changes in your body is to pick a fitness program (like the 28-day butt challenge) and stick to it, then practice it on the regular.

Actually going to workout, Rosante says. So if you know you get E-X-H-A-U-S-T-E-D after school or work, that's probably not your hour to shine. Once you figure out

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You can sweat like you mean it, put at least two or three sessions a week into your phone calendar to make things *~oFfIcIaL*~.

14. Make QT more active. Instead of meeting your squad for dinner, go for a walk or do a partner workout. And if Netflix beckons, try this workout you can do while you watch TV together:

15. Remember that exercise reduces hunger. Because everyone knows that exercise burns calories, it's easy to psych yourself into thinking you've earned a little extra something-something (I SEE YOU, CHOCOLATE) on gym days. While you can and should refuel — Your body needs food to function! — adding additional treats to your diet set you up for weight gain and even trigger hunger if you end up housing a bunch of sugary sweets.

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To overcome the impulse to reward workouts with