Ways & How

How to Lose Weight in Your Legs and Stomach

How to Lose Weight in Your Legs and Stomach

The fat in the legs and stomach is some of the most stubborn fat there is. No matter how hard you work or how restrained you are in your choice of food, it is often not enough to give you that dimple-free, streamlined look you desire for your lower half. But if you are determined enough to achieve the enviable muscle tone of someone with no extraneous adipose tissue in these areas, here are a few tips on how to lose weight in your legs and stomach.

  1. Cut down on calories. As with any weight loss regimen, eating less than what your body burns paves the way to trimming down fat in vulnerable areas like the stomach and thighs. But do not subscribe to those drastic caloric deficit practices that make you lose weight at a rate of more than two pounds a week. You will run the risk of slowing down your metabolism if you drastically starve yourself, not to mention start a cascade of potentially threatening health issues. To avoid piling on calories, consume more complex carbohydrates than simple ones (like fibrous fruits and vegetables as opposed to starches and sugars).



  2. Do aerobic exercises. Aerobic training, like step aerobics, cycling, running, jogging, swimming, and brisk walking, sheds unwanted pounds in areas prone to bulging like the thighs and stomach. Make it a habit to perform any aerobic training you like up to 150 minutes per week if you are just starting. In the fourth week, you can start adding more minutes into your training. Do not make sudden changes to your training routine, as it won’t do well for your overall health or the specific goal of sculpting your lower body. As much as possible, allow your tissues, ligaments, and bones to adjust to your new routine by starting slow and building momentum when you have acclimatized. Overdoing these exercises may do more harm than good.

  3. Engage in a workout program that targets these areas. A workout program will help you increase the amount of calories you burn, and your instructor will be in a better position to tailor your exercise to your goal. The workout usually involves gradual changes to the intensity of your physical activities as well as to the variety of exercise you need to perform. Some of the exercises that target the legs and stomach are stomach crunches and obliques (to trim love handles), bridges and back raises (for good posture and firm buttocks), calf raises (for shapely legs), lunges, and squats (for leaner thighs). For better and quicker results, make sure to enroll in a program that has a proven track record or is vouched for by people you know. While it is possible to DIY your way to a sculpted lower body, you will benefit from the professional feedback that trained instructors are able to provide.

  4. Feed your calorie-burning activities. Your diet should include lean protein, healthy fats, whole grains, fibrous vegetables, and desirable oils like olive oil and avocado, the same food groups that you would eat to achieve overall health. Keep away from foods that are high in fats and low in nutrients, such as processed foods, as they tend to go from your lips to hips without pausing in between.

The effort that you have to put into how to lose weight in your legs and stomach requires discipline as most of the contributors to bulges in these areas are fast food and a sedentary lifestyle. More than just an unsightly pear-shaped body, an overweight lower half predisposes you not only to obesity-related diseases but also to certain conditions that arise from pinched leg nerves or muffin tops. So aim to keep your entire body—not just your midsection and extremities—in top shape.

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