If you want to tone your muscles and lose fat, you need to burn more than you take in. It's as simple–and as complicated–as that. To start out with, replace the snack food crackers, chips, frozen dinners, and other highly-processed pre-packaged foods with basic fruits and vegetables.  You don't have to stop snacking if you want to lose weight. But instead of reaching for a handful of chips, have an apple. Instead of munching on Cheetos, have a handful of grapes or almonds and berries. You can't out-train a bad diet. Even if you're working hard, you won't be able to tone your thighs if you're still eating junk. Chicken, fish, and nuts are all excellent sources of protein that are an essential part of building and toning out your muscles as you work. As you're working out, it's important to focus on getting plenty of lean proteins into your diet. 2-3 servings per day. As you're working aim for at least 5-6 servings of complex carbs per day. Brown rice, quinoa, sweet potatoes, and whole wheat pastas and breads are excellent sources of carbs for your workouts. Complex carbohydrates take a long time to digest, meaning that they'll fuel your workouts and help you to lose weight. A lot of people are carb-conscious when it comes to losing weight, and that's fine. But it's quick-digesting carbs that you want to avoid, not complex carbs. Your body needs carbohydrates to function problems, so you can't avoid them entirely. It's important to spread your eating out throughout the day, having a variety of small meals and healthy snacks all day long to keep your metabolism high and working for you, instead of against you.  Instead of skipping breakfast, eating an energy bar at lunch and having a huge dinner, eat a full and healthy breakfast, and treat yourself to a handful of almonds and dried fruit when you're feeling hungry at 3 pm. This is a better way to lose weight than skipping meals. Never skip breakfasts. Eating in the mornings helps to energize your body and awaken your metabolism. Breakfast is an important weight loss tool. When you're hungry, drink a glass of water. When you're thirsty, drink a glass of water. Even if you're not thirsty, have some water on hand to make sure you're staying hydrated. People need up to two liters of water a day to stay fully hydrated. You can end up consuming extra calories when a glass of water is really what you need. Cut down alcohol. Did you know that a glass of wine is contain of as many calories as a piece of chocolate? If you regularly consume too much alcohol, you'll gain weight and it'll be very difficult to train away.
Replace empty calories with fruits and vegetables. Focus on lean proteins. Eat complex carbohydrates. Eat at least 3-4 times a day. Drink plenty of water.