How to get thin the healthy way: lean and strong

Lean beats skinny

The healthy way to get thinner is to lose body fat with a modest calorie deficit while keeping muscle through protein and strength training. That gives a slimmer, firmer look that lasts, rather than a smaller but tired, softer body from under-eating.

Muscle takes up less space than the same weight of fat, so two people at the same weight can look very different. That's why the tape measure and how clothes fit matter as much as the scale.

So rather than chasing a smaller number, aim for a body that feels strong and has energy. That goal is kinder, and it tends to look better too.

Find a healthy target

A healthy BMI range is 18.5 to 24.9. At 5 ft 6 in, that's about 115 to 154 lb. See yours at BMI for 5 ft 6 in or use the ideal weight calculator. If you're already in the healthy range, focus on body composition, not a lower number. The body fat calculator helps.

Body fat ranges vary by age and sex, so compare yourself to your own past numbers rather than to other people.

The lean plan

1. A gentle deficit: 300 to 500 calories below your TDEE.
2. Protein: 1.2 to 1.6 g per kg a day. Try the protein calculator.
3. Strength training: 2 to 4 sessions a week. See strength training for beginners.
4. Daily steps: 7,000 to 10,000.
5. Sleep: 7 to 9 hours.

Many people find that once they're near their goal, body recomposition (losing fat while building muscle) is the best next step.

Small, steady changes beat big, short bursts.

A sample week for getting lean

Aim to add a little weight or a few reps over time. Getting stronger while your waist shrinks is a great sign you're losing fat, not muscle. The one-rep max calculator can help you track strength.

Why under-eating backfires

• You lose muscle, so you look softer, not leaner
• Energy, mood and focus drop
• Periods can stop, and bone health can suffer
• Hunger rebounds, leading to regain

Don't go below 1,200 (women) or 1,500 (men) calories a day without medical supervision. If thoughts about food, weight or body shape feel overwhelming, please talk to your doctor. Support is available and you deserve it.

When thinness becomes a worry

Wanting to look and feel your best is normal. It may be time to get support if you notice:

• Your BMI is already below 18.5, or your doctor says you're underweight
• You skip meals, make yourself sick, or use laxatives or diet pills to control weight
• You feel guilt or panic after eating
• You exercise even when sick or injured, to "make up" for food
• Thoughts about food or your body crowd out other parts of life

These can be signs of an eating disorder, which is a serious but treatable health condition. Please talk to your doctor or a mental health professional. You deserve care and support at any size.

How fast is healthy?

About 0.5 to 1 lb a week works well for people who are already near a healthy weight, and up to 2 lb a week for people with more to lose. See a healthy weight loss rate. Celebrate strength gains and energy, not just a smaller number.

If you're already in the healthy BMI range, the scale may barely move while you get leaner, and that's fine. Losing a little fat while building muscle often shows more in the mirror and in how clothes fit than on the scale. Give it 8 to 12 weeks before you judge.

Measure progress beyond the scale

When you're getting leaner, the scale can move slowly while your shape changes. Track a few extras:

• Waist: measure at the navel every 2 to 4 weeks.
• Body fat: estimate it with the tape method calculator.
• Strength: note your squat, push-up or carry numbers.
• Photos: same spot, same light, once a month.
• Energy: are stairs, sleep and mood better?

These show the lean changes that matter more than a smaller number on the scale.

Pick 2 or 3 that you'll actually keep up.