How do I Slim Down & Become Defined?

According to The American Council on Exercise, achieving a toned and defined figure is a common goal of many people. Slimming down and becoming defined is achieved by proper dieting paired with a regular exercise routine. Shedding pounds and defining your muscular tone takes time and patience. However, the payoff is much more than simply looking better; adjusting your diet and beginning an exercise routine will improve your overall health as well.

Things You'll Need

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Instructions

• 1

  Calculate your daily caloric intake requirements. If you are consuming more than your body needs each day, you are encouraging weight gain rather than weight loss. By calculating your BMR, or Basal Metabolic Rate, you can determine how many calories your body needs each day to sustain itself. Use the following equation to determine your BMR.

  Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

  Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) = BMR

• 2

  According to Suzanne Schlosberg, author of "Fitness for Dummies," in order to slim down you should begin a cardiovascular exercise routine. Cardiovascular exercise increases your metabolism for up to 12 hours after the workout, increasing the rate at which your body burns calories. Perform cardiovascular exercise for 30 to 60 minutes a day, three to five days a week to slim down and define your figure. Some examples of cardiovascular exercise include swimming, jogging, cycling, rollerblading, skipping rope and hiking.

• 3

  Beginning a comprehensive body-weight exercise program will help define your figure, according to Brad Johnson, author of "Bodyweight Exercises for Extraordinary Strength." A body-weight exercise uses the weight of your body to provide resistance for the exercise performed. A good body-weight exercise routine should be composed of five or more exercises, Johnson said. Each exercise should be performed in two to three sets of eight to 10 repetitions, three to five days a week. Examples of body-weight exercises include squats, push-ups, pull-ups, calf raises, crunches, jumping jacks, leg lifts and trunk twists.