Most weight loss and fitness advice in the media focuses on making a major change. 

But, many people just want to drop a few pounds and make smaller improvements.

“Remodeling” is perfect for those who want to get into better shape and lose five or ten pounds. Start with strength training, focusing on building muscle instead of building fat. Don't worry -- you have to lift a lot of weight for a long time to get bulky muscles.

Diet and exercise should support replacing fat with muscle. Cardio burns calories, helping shed fat.

Focus on getting good calories. Stick to proteins over carbs, and cut back on sugar consumption. It’s not about calorie counting but getting nutrient-rich calories. Look at when you eat, how you eat, and what you eat.

Remodeling means taking changes in areas that you know you need to fix. Start by removing sweetened drinks from your diet and skipping the afternoon snack. Get up from your desk and move around if you find yourself glued to the chair.

High-intensity interval training is an efficient way to start remodeling. Find an exercise you enjoy and do that. Consider getting an app or joining a community if you benefit from that form of motivation. If you’re leery of working out on your own, take a group class or hire a personal trainer.

Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to get started remodeling your body.