Many people want to lose fat around their legs. Achieving this requires a combination of exercises to tone the leg muscles and general changes to promote weight loss.
Everyone has some leg fat, but the amount varies from person to person. It’s hard to lose weight in just one area of the body, but certain exercises can tone and strengthen the legs. At the same time, these exercises and other strategies can reduce overall body fat.
In this article, we’ll look at ways to tone leg muscles and reduce body fat. Using a combination of the following techniques will be most effective.
Top strategies for reducing leg fat
Multi-joint exercises , like squats, are a great way to tone leg muscles. Exercise is one of the best ways to reduce body fat, including leg fat. In one small study, for example, researchers asked volunteers to do 960 to 1200 repetitions of leg press three times a week for 12 weeks, using only one leg. The results indicated that the training was effective in reducing fat mass all over the body, not just in the leg used.
Strength training involves performing resistance exercises to build muscle strength and endurance. One can, for example, use dumbbells or resistance bands. Strength training builds lean body mass and can help reduce body fat. Try to practice 8 to 10 multi-joint exercises two or three times a week. Multi-joint exercises work multiple muscles at the same time, which burns more calories and promotes weight loss.
Multi-joint strength exercises that can help tone and to define the muscles of the legs are the following:
– leg presses
– hamstring curls
Aerobic exercise is cardiovascular training that increases heart rate and breathing rate. They include activities such as:
This can include exercising at a steady pace or at high and low intensity intervals.
Aerobic exercise burns calories, which can promote overall fat loss, and it can strengthen the heart and lungs. A small study evaluated the effectiveness of sprint interval running on fat reduction. Researchers found it to be particularly effective in young female participants, who reduced body fat by 8%, on average, after running sprints three times a week for 6 weeks.
No specific diet is best for reducing leg fat. In general, a person loses weight if they burn more calories than they take in, and healthy foods, such as fruits and vegetables, generally contain fewer calories.
Try to favor:
– a variety of fruits and vegetables
– whole grains, such as brown rice and wholemeal bread
– protein from a variety of sources, including beans, nuts, seeds, lean meats and eggs.
– healthy oils, such as olive oil and nut oils.
Also, eat plenty of fiber-rich foods can help with weight loss. The body takes longer to digest these foods, which makes you feel full longer.
Many people looking to lose weight are turning to low-carb diets, which favor foods that are low in carbohydrates and high in protein and healthy fats. Research investigating whether low-carb diets are more effective than others in promoting weight loss has had mixed results, but some studies support their effectiveness.
Consumption of alcohol
Alcohol consumption can contribute to weight gain because alcoholic beverages are often high in calories and have no nutritional value. Also, drinking large amounts of alcohol can lead to unhealthy food choices, such as overeating. Avoiding overeating can help prevent weight gain and reduce unwanted leg fat.
High levels of stress can harm to health in a variety of ways, including causing changes in appetite, overeating, and excessive weight gain. A study by 2017 found that participants with higher baseline stress levels gained more weight over 6 months than those with lower stress levels.
Finding ways to relax, such as meditation, deep breathing, and relaxation exercises, can help combat this problem.
Not getting enough sleep can increase the likelihood of weight gain. Sleep regulates various hormones, including those that affect hunger. The hormones leptin and ghrelin, for example, which help regulate appetite, are both affected by lack of sleep. Lack of sleep causes an increase in ghrelin, which stimulates appetite, and it decreases the production of leptin, a hormone that usually reduces hunger. Getting enough sleep can help regulate hormone production. Aim to sleep between 7 and 9 hours per night.
Liposuction is a surgical option for removing unwanted body fat. If a person is unable to lose the desired weight through exercise, diet, and other lifestyle factors, they may want to consider this option with a doctor.
The intervention consists of:
– the administration of an anesthetic
– the injection of a solution to reduce blood loss and localized swelling
– the use of high frequency vibrations to destroy fat cells
– the use of a tube and vacuum to break up and remove fat through one or more small incisions
– drain excess blood and fluid
– closure of incisions and application of a dressing.
The procedure lasts 1 to 3 hours and the person must spend the night in the hospital.
It should be noted that liposuction is more suitable for people who plan to maintain a healthy weight.
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