How to lose weight in the legs? A frequently asked question, mostly by women, but is there a simple answer or is the solution more complicated?
To get rid of thigh fat, you will need to eat healthy, do cardio and build leg muscles.
Although there is no quick weight loss in a particular place, you can create a plan on how to get rid of all the excess body fat.
If you want to lose fat, it is important to know that the distribution of fat varies from person to person and is largely due to genetics. For example, women tend to have more body fat on their thighs than men.
Body fat on the legs
In fact, body fat is crucial for human health – it protects our organs and stores energy.
About 18 to 25% of body fat is healthy for men with an average weight, and 25 to 31% of body fat for women.
Fat is often evenly distributed, but you may have more fat in certain parts of the body than in others.
However, too much body fat is associated withtype 2 diabetes and other chronic medical conditions.
Foot fat can be made up of different types of fat cells, including:
- Intramuscular fat: fat in the muscle itself
- Subcutaneous fat: it is often found in the thighs and is just under the skin
Most of the fat in the legs is subcutaneous. Although you can’t do one exercise or follow a leg weight loss diet that targets only one specific part of the body, there are certain strategies that focus more on the strength and muscles of the legs than other areas of the body.
Here are 3 steps for losing fat on your thighs, toning and losing weight in your legs:
1. Eat healthy
To find the answer to the question – how to lose weight in the legs and how to lose weight fast in general, you will need to follow a healthy diet that normalizes your weight
Losing weight is complicated, but the goal should be to burn more calories than you consume.
A healthy diet can help you achieve this calorie deficit. A healthy diet also adequately fills your body with energy so that you can perform physical activity that will tone and tighten the muscles of your legs.
There is no specific diet that is best for losing thigh fat, and generally reducing the consumption of refined carbohydrates and added sugars helps with weight loss. Refined carbohydrates and added sugars are those found in processed foods, frozen foods, and potato chips.
2. Do cardio
Cardio training is a great way to lose fat on all parts of the body, including the legs. Cardio exercises burn a lot of calories, which can help you maintain a calorie deficit.
While long-distance running and cycling can help you lose weight, shorter periods of intense exercise, such as high-intensity interval training (HIIT) or sprinting, can also be effective in reducing body fat. These types of exercises also speed up your metabolism so that your body continues to burn calories even when you sweat.
Scientific facts and studies of the functioning of cardio training
A small study from 2014 investigates how effective sprint intervals are for reducing fat mass in women aged 22 to 27 years. Participants who completed six weeks of interval sprint training on a treadmill three times a week lost an average of 8% of body fat.
Another small study from 2010 found that cycling indoors helps participants lose weight without reducing calorie intake. Participants cycled indoors three times a week for 12 weeks and had a 3.2% weight reduction and a 5% fat reduction.
Exactly how often you need to do cardio workouts to lose weight depends on your individual goals. But in general, adults should do at least 30 minutes of cardio training five days a week for general health.
3. Strengthen your muscles
Building muscle with strength training can help you lose fat all over your body, including your thighs, and strengthening your leg muscles will also give them a weaker and tighter look.
In fact, a 2018 study investigates the effects of resistance training and calorie reduction on fat loss. Participants were divided into three groups – one that focused only on dietary changes, one that focused only on strength training, and one that did both. All three groups lost body fat in four months, but only resistance training groups increased lean muscle mass.
Do the following exercises to strengthen your hips:
- Squat slightly with legs spread.
- Bend your knees and push your hips back, keeping your chest vertical.
- Do three to four sets of eight to 15 reps.
You can do this with just body weight or add dumbbells for more resilience.
- Stand with your feet off your hips.
- Place one leg behind the other and bend your knees.
- Return to an upright position.
- Do three sets of 15 reps each.
Squat with a weight
- Hold the weights in front of you with both hands and stand with your legs slightly away from your thighs.
- Bend your knees and lower your body as much as possible in a squat.
- Return to an upright position
- Do three to four sets of 12 to 15 reps each.
Leg strength training is recommended three to four times a week, with 48 to 72 hours between workouts to give your muscles time to recover.
If you want to lose fat on the inside of your thighs and legs, your goal should be to reduce body fat in general, as you cannot lose fat at a certain point in your body.
If you want to lose fat in your thighs and tone your legs, focus on a healthy diet, cardio training three days a week and strength training three to four days a week.
How long it can take to notice a difference in the strength and appearance of your legs depends on individual factors, and in general, most people will notice a difference in one to three months.