Hello I'm a 5'7" tall
112 pound woman. I want to tone up my body without losing any weight.
I know not only I have to
exercise but also eat right to see the results. What food should I eat or avoid?
David Frankovic, CSCS
Toning your body without losing weight can be achieved
in only one way, and that is by changing your body
composition through reducing your body fat and increasing
You can't be afraid of lifting hard as most women tend to
be. This will not only increase your muscle mass to look
more toned, but it will raise your metabolism as well.
Foods that should be staples in your diet include lean
protein sources such as chicken, lean cuts of beef and fish.
Healthy fats from nuts and oils are great for your heart,
metabolism and immune system.
Complex carbohydrates such as whole wheat bread, brown
rice and whole wheat pasta supply long lasting energy
throughout the day to keep you going. Tons of fruits and
vegetables are also great to include in your diet as they
offer many nutrients, and are generally low calorie foods.
Foods to avoid include fast food, processed foods such as
tv dinners, and simple carbohydrates like white bread and
pasta. These foods do not have a very high nutritional value
and tend to contain a lot of sodium which leads to water
Simple carbohydrates are also not the best choice as they
cause an insulin spike, and will most likely be stored as
fat unless you are going to workout soon.
Thank you for the question, and be sure to ask any others
you may have!.