Many people want to lose fat around their legs. Achieving this requires a set 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 is difficult to lose weight in only one area of the body, but some exercises can strengthen 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 strengthen leg muscles and reduce body fat. Using a combination of the following methods will be most effective.
The most important strategies to reduce leg fat
Multi-joint exercises, such as squats, are a good way to strengthen your leg muscles. Exercising is one of the best ways to reduce body fat, including leg fat. In one small study, for example, researchers performed 960 to 1,200 repetitions of leg presses three times a week for 12 weeks, using only one leg. The results indicated that the exercise was effective in reducing fat mass throughout 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. Aim to do 8 to 10 multi-joint exercises two or three times a week. Multi-joint exercises work out multiple muscles at the same time, which burns more calories and promotes weight loss.
Multi-joint strength exercises that can help coordinate and define leg muscles include:
– hamstring curls
Aerobic exercise is a cardiovascular exercise that increases heart rate and respiratory rate. It includes activities such as:
This can be practiced at a steady pace or at intervals of high and low intensity.
Aerobic exercise burns calories, which can promote overall fat loss, and can strengthen the heart and lungs. A small study evaluated the effectiveness of interval jogging on reducing fat. The researchers found it particularly effective in young women participants, who reduced body fat by 8%, on average, after running three times a week for 6 weeks.
There is no specific diet that 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 prioritize:
– Variety of fruits and vegetables
Whole grains, such as brown rice and whole wheat bread
Protein from a variety of sources, including beans, nuts, seeds, lean meats and eggs.
Healthy oils such as olive oil and nut oils.
Additionally, eating plenty of fiber-rich foods can help you lose weight. The body takes longer to digest these foods, which keeps you feeling full for longer.
Many people looking to lose weight turn to low-carb diets, which focus on foods that are low in carbohydrates, high in protein, and healthy fats. Research looking at whether low-carb diets are more effective than others in promoting weight loss has shown mixed results, but some studies support their effectiveness.
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 excessive consumption can help prevent weight gain and reduce unwanted leg fat.
High levels of stress can harm health in a number of ways, including causing changes in appetite, overeating and excessive weight gain. A 2017 study found that participants with higher basal stress levels gained more weight over a 6-month period than those with lower basal 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 the hormone ghrelin, which stimulates appetite, and decreases the production of the hormone leptin, which normally reduces hunger. Getting enough sleep can help regulate hormone production. Try to sleep between 7 and 9 hours every night.
Liposuction is a surgical option to remove unwanted body fat. If a person is unable to lose the required weight through exercise, diet, and other lifestyle factors, they may want to consider this option with their doctor.
The intervention consists of:
– give anesthetic
Injection of a solution to reduce blood loss and local swelling
Using high-frequency vibrations to destroy fat cells
Using a tube and suction to break up the fat and remove it through one or more small incisions
Drainage of blood and excess fluid
Close the incisions and put a bandage on.
The intervention lasts 1 to 3 hours and the person must spend the night in the hospital.
It should be noted that liposuction is best suited for people who plan to maintain a healthy weight.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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