Diet: The GDA for a woman, calorie wise is 2000, to maintain a healthy weight. you want to be consuming about 1700kcals a day to shred at a healthy rate.
To make this number you want to consume LOTS of vegetables, and a lot of leafy greens. Eat the rainbow with your veg as each colour provides a different vitamin.
Carbs are what will give you energy. Avoid white bread, flour and rice as all the nutrients have been stripped from them. Potatoes are a good carb, as well as a vegetable. You want to avoid eating carbs in your evening meals unless you are planning on doing exercise afterwards, because they are high in calories.
You want 45g of protein a day, eat a lot of fish and chicken and avoid eating red meats more than once a week as they are high in fat and are known to cause cancer. protein helps with growth and repair in muscle.
You also need sugar, but more natural than not. you can get sugar from fruits, and they are healthy sugars too! Sugar provides a quick burst of energy which will need burning off, but you do need to eat some of it as it works in the blood to turn oxygen into carbon dioxide.
Salt is also needed, but only a mere 6 grams of it. Use salt for flavouring but look at the information on the packs to see how much salt is already included. Salt is needed to prevent muscle cramping etc.
Finally you want to eat fat, it keeps you warm and you need it to keep you energised. you can find fat in meat, avoid trans fats and try sticking to natural fats.
Go organic. Honestly, the pre-made meals at supermarkets are rubbish, they include ridiculous amounts of salt and fat, which isn't needed. Buy raw meat, fish and veg, then get a recipe book. Cooking four own meals gives you a sense of satisfaction, and you know exactly what goes into them. also, you burn about 70 calories whilst cooking, just be sure not to pick at the food, and if you feel as though you will, keep vegetables on the side.
You want to drink milk, about 500ml a day. 100ml includes 37 calories and 5g protein. Milk also provides carbohydrates.
Besides milk, only drink water, it's calorie free and cleans your insides, as well as boosting your metabolism. I recommend eating small amounts, every 4 hours.
You want to vary your cardio and strength to make sure your body doesn't adapt and reduce calorie burn. The best time to workout is at the same time everyday. You preform better if you exercise the same time each day. Search for Jillian Michaels' DVD's on YouTube, or buy them;) they are good circuits, which focus on the whole body, cardio and strength. running is a good idea, it is the best way to shred weight and it has the advantage of 'the runner's high'. it's a good feeling you get after a run. Work out as often as possible but as I said, the same time every day.
You need 8 hours at least of sleep, when you are sleeping, you are burning calories.
To tone your legs, use the cross trainer and the rowing machine will be good for legs and tummy. you need to eat about 1600 calories, to provide you with energy to exercise, or your body will begin to burn the muscle instead of fat.