How to Change Your Body for the Better

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Ngày cập nhật gần nhất: 15/4/2026

Content

Defining Your Goal

Tips for Effective Weight Loss

Building and Toning Muscle

Quiz Pack: Tailored quizzes to boost your fitness journey.

Transforming your body is the key to a healthier lifestyle and achieving fitness. Making changes to your daily exercise and eating habits is all it takes to improve how you look and feel. To determine how many calories you should consume or burn daily, you need to calculate your basal metabolic rate (BMR). Setting realistic goals from the start will help you stay on track and succeed in your transformation. By the end, you’ll achieve a leaner physique and increased strength!

Steps to Follow

Defining Your Goal

Set a clear and achievable goal for your desired outcome. When planning your body transformation, be specific about your fitness targets. Decide whether you aim to shed a certain amount of weight or build a specific percentage of muscle. Writing your goal down makes it more likely you’ll follow through.

For instance, you might aim to lose 10 lb (4.5 kg) or increase your muscle mass by 5%.
Consult with your doctor to ensure your weight loss objectives are safe and appropriate for your health.
Different objectives, such as running a marathon or excelling in powerlifting, demand distinct body types and training methods. Set smaller, manageable goals to progressively work toward your overall aim.

Set a realistic deadline for achieving your fitness goals. Transforming your body takes time, so it's important to establish both short-term and long-term goals. With consistent effort, you can generally lose 1–2 lb (0.45–0.91 kg) of fat or gain ¹⁄₄–¹⁄₂ lb (0.11–0.23 kg) of muscle each week. Align your timeline with the progress you aim to make each week.

For instance, if you aim to lose 10 lb (4.5 kg), your target could be 5-10 weeks. To gain 3 lb (1.4 kg) of muscle, expect to take 6-12 weeks.
Building muscle is quicker during the early stages of training but becomes more challenging over time.
Your age and body type may impact how quickly you gain muscle. Younger individuals often see faster muscle development compared to those in their 40s or 50s.

Tip: For larger goals, break them down into smaller milestones along the way. For example, if your total weight loss goal is 50 lb (23 kg), focus on losing 10 lb (4.5 kg) at a time.

Maintain a food journal to track your meals and calorie intake. Record everything you eat each day, including snacks and drinks. At the end of the week, review your total calorie intake to understand your average daily consumption.

Pay attention to portion sizes to identify areas where you might be overeating.
There are many apps available to help you track your food intake and nutrition.
Reader Poll: We surveyed 234 Mytour readers, and 50% of them admitted that they don’t track their food intake. [Take Poll] Studies show that tracking your food intake is a proven method for weight loss, so if you haven’t tried it yet, it's a great tip backed by experts!

Use a fitness app to stay accountable to your goals. Many apps allow you to track your progress and send reminders to keep you motivated. Download a few apps, input your target weight loss, and use them to log your meals, workouts, and progress toward your goal.

Free apps you can try include MyFitnessPal, Fitbit, and Lose It!

Determine your BMR to understand how many calories your body needs daily. Your basal metabolic rate (BMR) is the number of calories your body needs to function at rest. Measure your height in inches and weight in pounds, then use an online calculator to find your BMR. To lose weight, consume fewer calories than your BMR; to gain muscle, eat slightly more than your BMR.

You can calculate your BMR using this online calculator: https://www.bmrcalculator.org/.
Your BMR can also be influenced by your activity level during the day.
Keep in mind, BMR calculations may not be entirely accurate, as they don't consider your bone structure.

Tips for Effective Weight Loss

Consume 500 fewer calories than your BMR each day to shed pounds. The key to weight loss and fat burning is creating a calorie deficit. Rather than having three big meals, try intermittent fasting to control hunger and reduce your calorie intake. Choose a 12-16 hour window each day where you don't eat, like from 8 PM to 8 AM the following day.

For instance, if your BMR is 2,000 calories, aim for 1,500 calories daily.
Consider using a calorie-tracking app to help manage your intake.
Control portions by sticking to the recommended serving sizes on food labels.

Opt for foods rich in unsaturated fats and protein. Add healthy lean protein sources to your meals, such as tofu, beans, chicken, eggs, and fish. Avoid butter or other saturated fats. Instead, enjoy foods like nuts, avocado, and olive oil for healthier meals.

If you love butter, try swapping it for vegetable oil-based butter alternatives.
Steer clear of processed snacks and fast food, as they often contain hidden sugars and unhealthy fats. Check nutrition labels before purchasing any food.
Search for lean recipes online or use weight-loss apps for healthy meal ideas.

Cut back on simple carbs. Simple carbohydrates like white bread, white rice, and baked goods can lead to weight gain as they are quickly broken down by your body and contain sugars. Opt for whole grains such as whole-wheat bread, brown rice, oatmeal, or quinoa to help you feel fuller longer.

Fruits and vegetables are also excellent sources of complex carbohydrates.

Eliminate sugar from your diet. The sugars found in sweets can eventually turn into fat, so cutting back on them is essential during weight loss. When you crave something sweet, try a piece of fruit instead. Once you reduce sugar from your diet, you'll notice improvements quickly.

Avoid sugary beverages like sodas and fruit juices, and replace them with water.

Choose fresh fruits and vegetables. Fruits and vegetables are packed with natural sugars and complex carbs, making them a healthy alternative to sugary snacks. Start your day with a piece of fruit, like an apple or banana, during breakfast. Incorporate healthy veggies, such as spinach, cauliflower, and brussels sprouts, into your meals throughout the day.

Steer clear of fruit juices, as they contain added sugars and lack the nutrients found in whole fruit.
Carry a piece of fruit as a snack to avoid the temptation of junk food.
If you're tempted by vending machine snacks, leave your cash at home to help resist the urge.

Make water your daily beverage. Stay hydrated to ensure your body functions optimally and flush out excess sodium. Proper hydration boosts your energy levels and helps reduce hunger cravings. Be sure to drink enough water each day to maintain overall health.

Remember to hydrate during and after intense workouts when you're sweating a lot.

Incorporate weight training at least three times a week. Weight lifting builds muscle mass, which can make you heavier, but lean muscle burns more calories even when you're not active. Start with light weights and high repetitions to strengthen your connective tissues, allowing you to build muscle safely. Alternate your weight training days to target different muscle groups each time.

As you get more comfortable, gradually increase the weight or add more reps to challenge yourself.
Spread your workouts throughout the week to give your muscles time to recover. Avoid training on consecutive days.

EXPERT TIP

Laila Ajani

Laila Ajani
Fitness Trainer

I recommend spacing out your weightlifting sessions. A good schedule might include working out on Monday, Wednesday, and Friday, or perhaps Tuesday, Thursday, and Saturday, or something similar. Choose a time of day that works best for you. Plan to dedicate 30 to 60 minutes to each session and stick with it consistently.

Incorporate cardio routines 5-6 times per week. Cardio exercises are crucial for burning calories and maintaining heart health. Include activities like running, jumping rope, and swimming in your routine. Aim for 30-45 minutes of cardio most days of the week to help burn fat.

Be sure to schedule 1 rest day each week to allow your body to recover.
Use cardio as a quick warm-up before a more intense workout, such as a 10-minute jog before weightlifting.

Experiment with interval training to accelerate calorie burning. High-intensity interval training (HIIT) boosts your calorie burn by alternating between intense bursts of exercise and recovery periods. For example, sprint for 1 minute, then walk for 2 minutes, and repeat for 20 minutes. This type of workout can continue burning fat for up to 24 hours after you're done.

Ensure you're properly warmed up before starting interval training to prevent muscle strain or injury. Afterward, cool down to help lower your heart rate gradually.

Building and Toning Muscle

Consume up to 500 extra calories daily to build muscle. In order to build muscle, you need to create a calorie surplus of up to 500 calories per day. Without this surplus, your workouts won’t lead to muscle growth. Avoid eating too many extra calories to prevent gaining excess fat. Track your calorie intake using a food diary or a phone app.

If you're overweight and looking to build muscle, consider cutting calories to lose some weight before focusing on muscle growth.
Gradually increase your calorie intake to figure out the right amount that works for your body. Too many extra calories can lead to fat gain.

Consume 0.8 grams of protein for every pound of body weight. Protein plays a crucial role in building lean muscle mass. Incorporate protein-rich foods like chicken, fish, yogurt, and beans into your diet. Make sure to consume your protein shortly after a workout to maximize muscle recovery.

For instance, if you weigh 150 pounds (68 kg), aim to consume 120 grams of protein each day.

Opt for complex carbs over simple ones. Simple carbs, such as white bread and pastries, are broken down easily by your body and provide limited nutritional value. Instead, choose complex carbs like whole grain bread, brown rice, and quinoa, which take longer to digest and keep you feeling fuller for longer.

Complex carbs can also be found in fruits and vegetables like cauliflower and spinach.
Limit or eliminate alcohol as it provides empty calories and can hinder your metabolism, judgment, and self-discipline.

Incorporate strength training exercises 3-4 times a week. Schedule workouts lasting 30-45 minutes, focusing on upper body exercises one day and lower body exercises the next. Allow your muscles to rest by alternating workout days.

When lifting, choose a weight that challenges you but is manageable enough to complete all your reps.
As you become comfortable with your routine, gradually increase the weight and the number of repetitions.

Tip: No equipment? No problem! You can still achieve full-body workouts with exercises like squats, planks, push-ups, and burpees.

Pick exercise routines that focus on specific muscle groups. When you do strength training, focus on a different muscle group each day. This prevents overtraining of certain muscles and allows you to strengthen your entire body. Always make sure to stretch the muscles you’ve worked on after your session to improve flexibility and prevent tightness.

If you're targeting your legs, try barbell squats, leg presses, and deadlifts.
For chest and back exercises, incorporate dumbbell rows, pull ups, and lateral raises.
To work on your core, practice sit-ups, Russian twists, and wood chops.

Include cardio exercises 5-6 times a week. To burn fat and maintain a toned physique, aim for regular cardio workouts. Whether it’s jogging, treadmill running, or cycling, try to get in 30-40 minutes of cardio each time you exercise.

Allow at least one rest day during the week to give your body time to recover.
It’s fine to mix cardio and strength training in your routine on the same day.

Consider joining a fitness class to follow a structured group workout. Many gyms and recreational centers offer group fitness classes. Explore options like Zumba, CrossFit, or kickboxing to see if any offer free trial classes. Once you find a class you enjoy, sign up and work out with others for a fun, motivating experience!

If classes aren’t your thing, you can find similar workout videos online to follow along at home.

Incorporate yoga to help tone and stretch your body. Yoga is a fantastic way to improve flexibility and build muscle endurance. Start with a simple 15-30 minute routine to get comfortable with basic poses. As you progress, challenge yourself with more advanced poses to deepen your practice.