Many people wish to lose fat around their legs. To achieve this, it may involve a combination of exercises that tone the leg muscles and general changes to promote weight loss.
Everyone has leg fat, 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. Meanwhile, these exercises and other strategies can reduce overall body fat.
In this article, we look at ways to tone leg muscles and reduce body fat. Using a combination of the following techniques will be most effective.
Exercise is one of the best ways to reduce body fat, including leg fat.
In small study, for example, researchers had volunteers do 960 to 1,200 repetitions of the leg press three times a week for 12 weeks, using just one leg. The results indicated that the workout was effective in reducing fat mass all over the body, not just in the used leg.
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Strength training involves performing exercises against resistance 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.
the American College of Sports Medicine recommend performing 8-10 multi-joint exercises two or three times a week. Multi-joint exercises work several muscles at the same time, burn more calories and promote weight loss.
Multi-joint strength exercises that can help tone and define leg muscles include:
- squats
- deadlift
- slits
- leg presses
- hamstring curls
Aerobic exercise is a cardiovascular workout that increases heart rate and breathing rate. It includes activities such as:
This may involve 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 reducing fat mass. They found this to be particularly effective in younger participants, who reduced their body fat by 8%, on average, after running sprints three times a week for 6 weeks.
No specific diet is the 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.
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- a variety of fruits and vegetables
- whole grains, such as brown rice and whole wheat bread
- protein from a variety of sources, which may include 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 with weight loss. The body takes longer to digest these foods, so they keep a person feeling full longer.
Many people looking to lose weight turn to low-carb diets, which emphasize foods that are low in carbohydrates and high in protein and healthy fats.
Surveys of whether low-carb diets are more effective than others at promoting weight loss have had mixed results, but some research supports their effectiveness.
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It should be noted that a healthy diet improves well-being in many ways. Learn more about the benefits of healthy eating here.
Drinking alcohol can contribute to weight gain because alcoholic beverages are often high in calories and provide no nutritional value.
Additionally, drinking large amounts of alcohol can lead to unhealthy food choices, such as overeating. Avoiding overconsumption can help prevent weight gain and reduce unwanted leg fat.
High levels of stress can harm health in a variety of ways, including causing changes in appetite, overeating, and excessive weight gain.
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Finding ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises, can help combat this problem.
Not getting enough sleep May increase the likelihood of gaining weight.
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.
Sleep deprivation causes an increase in ghrelin, which stimulates appetite, and decreases the production of leptin, a hormone that generally reduces hunger.
Getting enough sleep can help regulate hormone production. The Centers for Disease Control and Prevention (CDC) recommends
Liposuction is a surgical option to eliminate unwanted body fat.
If a person is unable to lose the desired amount of weight through exercise, dietary strategies, and other lifestyle factors, they may wish to speak to a doctor about this option.
The procedure involves:
- administer anesthesia
- injection of a solution to reduce localized blood loss and swelling
- use high frequency vibration to break up fat cells
- using a tube and vacuum to break up and remove fat through one or more small incisions
- drain excess blood and fluid
- close the incisions and apply a dressing
The procedure takes 1-3 hours and the person may need to stay overnight in the hospital.
It should be noted that liposuction works best for people who want to maintain a healthy weight.
Learn more about liposuction here.
Costs and where to do it
According to American Society of Plastic Surgeons (ASPS)the average cost of liposuction in 2019 was $3,548, not including anesthesia fees, operating room facilities, and other expenses.
The total also depends on the experience of the surgeon, the location of the operation and the type of procedure.
Health insurance usually does not cover liposuction, but some surgeons offer financing plans.
A tool on the ASP’ website can help a person find a surgeon in their area.
It is not possible to reduce fat in just one area of the body, but reducing body weight, in general, can reduce fat in the legs.
Overall, the best strategy is to combine strength training, aerobic exercise, dietary changes, and other adjustments to support a healthier lifestyle.
Discover more tips for successful weight loss.
There are different ways to modify the diet so that it contains fewer calories and more nutrients. Anyone interested in losing weight should speak with a healthcare provider about the most appropriate option.
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