Fat

How to Get Rid of Leg Fat

Losing weight is a challenge for anyone. It takes time, effort, and commitment. We all want those perfectly toned, well-proportioned bodies. The issue with following a fad diet or workout regime is that they are often not very well tailored to your exact body type.

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People tend to store more fat on different parts of their bodies. Some on the stomach, others on their arms, some on their legs. Getting rid of fat on the leg area can be quite difficult, especially if your body has a tendency to store fat on them. Women especially struggle with fat migrating its way to this area. If you struggle with excessive leg fat, take a moment to read these helpful tips.

1. Change your diet.

The unfortunate truth is that there are no weight-loss food choices that specifically target weight loss in the legs. However, changing your diet into a regime that burns fat throughout the body will show results everywhere, including the lower body.

Make the change to your eating habits a permanent one. If you simply diet for a few months and then go back to your old ways, the fat will return. This is why it’s important that your new food plan is sustainable and realistic. No one wants to live their entire life feeling hungry!

2. What to avoid.

Try to avoid refined carbohydrates as much as possible. Foods high in this type of carb are essentially empty calories that cause unhealthy fats to build up on the body. Foods to avoid include white bread, white pasta, and foods high in refined sugar. If you avoid these foods as much as possible, you will see your fat storage start to reduce.

3. Fat burning foods.

Many food options out there exist to help you burn unwanted fat. As a rule, stick to natural food sources as much as possible, and avoid processed options.

Eat plenty of whole grains. Swap out your white pasta for some brown rice and oatmeal. Eat lots of fruits and vegetables. Take in at least six servings. Some of the best fat burning vegetables are green in colour. Eat plenty of spinach, kale, broccoli and cucumbers.

Stick to lean meat choices. Try eating more skinless chicken breasts, lean beef, and fish. Prepare them with as little fat as possible.

If you enjoy spicy food, there is some good news for you! Certain spiced can help to boost your metabolism. Some spice options to add to your food include ginger, cayenne, and turmeric.

4. Time your meals.

An effective way to boost your metabolism and assist your body in breaking down fats is by making your meals more spread out throughout the day. For example, instead of eating three 900 calorie meals in a day, break it down to five 400 calorie ones.

The amount of calories that you should consume in a day depends on your height and gender. Try doing some research as to the number you should be sticking to, and divide your meals accordingly.

5. Leg Exercise.

Although you can’t target your legs specifically through a change in diet, you absolutely can target them with how you choose to exercise.

Working out is a necessity in terms of maintaining a healthy lifestyle. Try your best to fit in at least 30 minutes of exercise five days a week.

It’s important to enjoy your workout, because this way you won’t want to give it up after a short period of time. Try out different things and see what’s right for you.

You want to choose a cardio workout that keeps your legs moving and burns the most calories in the lower body. Such exercises include running, biking, and skipping rope, and brisk walking up and down stairs.

6. Run Forest Run!

Try your best to do your running on an incline. This really kicks up the challenge for your lower body. If you’re on a treadmill, do your running on a slight incline, and some brisk walking on a higher setting. If you enjoy running outside, find a path that has a hill or two.

Getting used to running can be difficult if you’ve been out of practice. So, go easy at first and try to build up your endurance. Try running for five minutes, and then walking for two minutes afterwards. Then, kick it up a notch your next time.

Do this for about 30 minutes a day five days a week and you should see some promising results!

7. Biking is your best friend.

Biking is great for targeting the lower body. Try hopping on the bike machine at your gym, setting it to a challenging level. Go hard for about 20 minutes.

If you prefer biking outside, find a smooth bike path that has a slight incline occasionally. This will really challenge your legs.

8. Find hope with skipping rope.

Most of us haven’t done this since we were kids, but using a skipping rip is a wonderful way to burn fat on the legs.

Purchase a skip rope constructed especially for adult exercising. Your rope from childhood probably won’t do.

You’re probably quite out of practice, so go slow at first. Once you get used to the motion, go for it! Jump rope hard for a few minutes at a time, taking short breaks in between.

9. Walking up stairs.

Walking up stairs is like doing a bunch of mini squats in a row. Try out the stair machine at your gym, and walk at a brisk pace for about 10 minutes. Do this twice with a break in between if possible.

If you’d prefer using the stairs in your home, that’s okay too. If your floor has a hard surface, wear some footwear that grips well. You don’t want to have an accident!

You may also know of an outdoor flight of stairs that you’d like to use. Just remember to be mindful of other people who may be using them.

Walk quickly (or run if possible) up and down your full flight of stairs for at least 20 minutes straight for a great leg workout.

If you store extra fat on your legs, you’re going to want to rid of it as fast as possible. Just remember to do it in a healthy way that you can maintain for life. Soon enough your legs will be looking great, and you will be feeling even better on the inside. Good luck on getting rid of that leg fat!

About the author

Nicole Harding