Revealing 5 effective ways to reduce leg fat

Revealing 5 effective ways to reduce leg fat

Today, many people have a need to reduce leg fat. Making healthy lifestyle changes and focusing on leg strengthening exercises can help you do this.

Fat can be distributed in any area of ​​the body, including the legs. According to statistics from experts, compared to men, women are more prone to this condition.

It is not possible to completely reduce the amount of fat in one part of the body. However, you can still have toned legs by focusing on strength training for your legs. In addition, reducing body fat also helps reduce thigh fat.

Through this article, Health Life For You will suggest you some measures to reduce leg fat and improve muscle tone here. Let's find out together.

1. Losing leg fat by sports: not everyone knows

According to many studies in the field of sports, you cannot reduce the weight of just one body part. As you begin to lose weight, your overall body mass index will drop. Therefore, this means that any weight loss exercise will work to reduce leg fat.

Exercise to reduce leg fat

In one small study, researchers asked volunteers to perform single leg presses 960-1,200 times over 12 weeks. The results showed that the training effect affects the fat mass of the whole body, not just the legs.

On the other hand, in order to improve the effectiveness of leg fat loss, some researchers also recommend that you perform a combination of two types of strength training exercises and light exercises.

Increase power

The process of strengthening or strength training includes exercises that help build strength as well as muscle endurance to resist external factors. Exercises may include:

- Lift the weight.
- Exercise with elastic bands for gym people.
- Do bodybuilding exercises.
- The main goal of strength training is to build lean muscle mass in the body, thereby gradually reducing the amount of fat accumulated here.

In addition, many fitness trainers also recommend that you do 8-10 multi-joint exercises per week with a frequency of 2-3 times. Multi-joint exercises force many muscles to work at the same time, thereby helping you burn more calories. After a short period of time, you can quickly see this positive change.

On the other hand, some popular leg muscle-focused movements include:

- Stand up - sit down (squat).
- Squeeze the foot.
- Slow legs.
- Roll weights to exercise the back thighs.
- Deadlift.

Exercises with light intensity

Light exercises often focus on improving cardiovascular health by increasing heart rate and breathing rate. These typically include activities such as:

- Jogging.
- Cycling.
- Swimming.
- Dance.
- Walk.

For these types of exercises, you can maintain the intensity or change it over time. Similar to building strength, light-intensity exercises are also capable of burning calories and cutting fat accumulation in the body. In addition, they also set the stage for improving heart and lung health.

One small study evaluated the effectiveness of running for fat loss in women over a period of time. The results showed that 15 women who ran for six weeks, three times a week, lost 8% of their body fat.

2. Build a suitable daily diet

In fact, experts cannot recommend a specific diet for people who want to lose leg fat. However, you can reduce body fat by cutting calories per serving.

You can reduce the calories in your servings by focusing on your food choices. Healthy foods are often low in calories, such as fruits or vegetables.

Low-calorie food

To build a healthy diet, the Ministry of Health also recommends that people supplement:

- Wide variety of fruits as well as vegetables.
- Whole grains, such as brown rice.
- Healthy protein from beans, nuts, poultry and eggs.
- Vegetable fats (olive oil, almond oil...).
- The increase in fiber can help you shorten the time to lose weight. On the other hand, foods rich in fiber often take a long time to fully digest. Therefore, in this case, you can feel full for longer.

Low-carb diet

On the other hand, to lose leg fat quickly, today many people tend to switch to a low-carb diet. The principle of operation of this method is to limit starch, while increasing the consumption of protein and healthy fats.

Currently, studies have been giving mixed results on the effectiveness of low-carb diets in reducing leg fat. Even so, some nutritionists still appreciate the ability of the diet to improve weight.

3. Limit the use of alcoholic beverages

Alcoholic beverages

Beer, wine or alcoholic beverages are all factors that contribute to weight gain. Alcohol not only does not provide the necessary nutrition for the body, but also contains a large amount of calories. Therefore, consuming too much alcohol is easy to make you gain weight, especially fat.

In addition, the habit of alcohol abuse leads to poor nutritional choices, such as irregular eating. Therefore, doctors believe that avoiding alcohol can help you lose weight and limit the growth of fat in your legs.

In addition, the habit of alcohol abuse leads to poor nutritional choices, such as irregular eating. Therefore, doctors believe that avoiding alcohol can help you lose weight and limit the growth of fat in your legs.

4. Manage your stress well

Chronic stress also has a negative impact on overall health. One of its consequences is weight gain. This is because stress can lead to a change in appetite and inadvertently cause you to eat more than usual.

Manage your stress well

On the other hand, chronic stress also affects the production of hormones that contribute to the increase of fat accumulation in the body. In addition, a 2017 study also showed that the more stressed you are, the faster your weight tends to increase.

To deal with this situation, you need to learn to relax with simple therapies like:

- Meditation
- Breathe later
- Listen to instrumental music

5. Get enough sleep

Sleep has a significant effect on metabolic responses. Therefore, not getting enough sleep can increase a person's risk of "obesity". This includes increased fat in the legs.

In addition, sleep also plays an essential role in the regulation of many different hormones, including those related to hunger.

For example, when you don't get enough sleep, ghrelin levels are likely to increase, stimulating appetite. At the same time, leptin levels are significantly reduced, making you not feel hungry. This hormone change has the potential to cause you to eat erratically, leading to an increase in body fat, including in your legs.

Get enough sleep

According to the Ministry of Health, people should get enough sleep from 7 to 9 hours per night. So, to prevent sleep deprivation and help reduce leg fat, you should:

Get into the habit of going to bed early.
- Pay attention to the quality of sleep.
- Create a comfortable bedroom space.
- Do not eat too much or use stimulants before going to bed.

Losing leg fat is part of the weight loss process. Therefore, you can apply simple but effective home remedies such as exercising, eating healthy and getting enough sleep. In addition, good stress control is also a necessary factor.

Hopefully, through the above article, you have a better understanding of Revealing 5 effective ways to reduce leg fat as well as how to lose weight quickly. Follow the new articles on Health Life For You to stay up to date with useful information about Healthy Beautiful !

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