What are the best ways to lose leg fat?

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 fat in their legs, but the amount varies from person to person. It is not possible 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 Leg Fat Reduction Strategies

The Multi-joint exercises, like squats, are a good 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 at 1200 leg press reps three times a week for 12 weeks, using one leg only. The results indicated that the workout was effective in reducing fat mass all over the body, not just the leg being used.

Muscle Training

Strength training involves performing resistance exercises to build muscle strength and endurance. A person can, for example, use dumbbells or resistance bands. Strength training builds lean body mass and can help reduce body fat.

It is recommended 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 exercises that can help tone and define the leg muscles are as follows

– squats

– deadlift ground

– slots

– leg presses

– hamstring curls

Exercise aerobics

Aerobic exercise is cardiovascular training that increases heart rate and breathing rate. They include activities such as:

– running

– cycling

– swimming

– dancing

– walking

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 they 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.

Diet Changes

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.

Be sure to eat these foods instead:

– 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.

In addition, eating 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 low in carbohydrates and high in protein and healthy fats.

Research to determine whether low-carb diets are more effective than others in promoting weight loss of weight have given mixed results, but some studies confirm their effectiveness.

Alcohol consumption

Drinking alcohol 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.

Stress

High levels of stress can harm health in a variety of ways, including causing changes in appetite, overeating, and excessive weight gain. A study by 2014 found that participants with higher baseline stress levels gained more weight in 6 months than those with lower stress levels. Finding ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises, can help combat this problem.

Sleep

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.

Liposuction

Liposuction is a surgical option for eliminate 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 high frequency vibrations to destroy fat cells

– the use of a tube and a vacuum to fragment and eliminate fat through one or more small incisions

– drain excess blood and fluid

– closure of the incisions and application of a dressing.

– L The procedure lasts 1 to 3 hours and the person sometimes has to spend the night in the hospital.

It should be noted that liposuction is suitable for m best for people planning to maintain a healthy weight.

Sources

Bazzano, LA, et al. (2014). Effects of low-carbohydrate and low-fat diets: A randomized trial .

Chao, AM, et al. (2014). Stress, cortisol, and other appetite‐related hormones: Prospective prediction of 6‐month changes in food cravings and weight.

Eating & physical activity to lose or maintain weight. (5507).

Fiataraone-Singh, M., et al. (2019). ACSM guidelines for strength training.

Hazell, TJ, et al. (2014). Running sprint interval training induces fat loss in women .

Ramírez-Campillo, R., et al. (2013). Regional fat changes induced by localized muscle endurance resistance training.

Presse Santé strives to convey the health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a health professional.

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