How to lose leg fat without exercise: diet is the key!
Fat is necessary for sustaining life and protecting your organs, and our genetics really determine where we store our excess fat. And for some of us, legs are where the fat likely targets. While having leg fat is actually fine, it’s no doubt that we’d want to tone our muscles up, and thus often end up looking for some ways on how to lose leg fat.
The key to losing your fat—any fat in your body—is a combination of persistent work on diet and exercise. Exercising alone won’t get you anywhere if you don’t limit the calories that you consume each day, so you have to watch what you eat. On the other hand, it’s not advised to eat less than you’re supposed to, so what you need to do is to change your diet.
One pound of fat is equivalent to about 3,500 calories. So, just cutting out 500 calories a day can help you eat 3,500 fewer calories a week, and lose about 1 to 2 pounds a week.
You can try reducing processed foods and sodium intake, ditching white starches for complex carbohydrates, cutting out sugary drinks, drinking more water, eating lean protein, filling half your plate with vegetables, and eating fruit to satisfy your sweet tooth.
How to lose upper leg fat fast
While cutting out your favorite junk food can help you lose upper leg fat, you’ll need some exercises that target leg strength and endurance so that it will help you burn fat. If you want to know how to lose leg fat, try incorporating cardio and strength training.
Running up and down hills will get your thigh muscles strong and improve your overall fitness. Using your stopwatch or smart tracker, run up a hill as fast as you can, counting for 30 seconds. Cool down and walk back down, repeating about 5 times.
To learn how to lose inner leg fat muscles, do supine inner thigh lift. Lay down flat on your back with your arms out to your sides, then lift your legs up with your feet flexed.
Lower your right leg out to the side as far as you can tolerate without lifting your hips. Keep your foot flexed the whole time. Bring your leg back up to the starting position, squeezing both your legs together at the top. Repeat 15 times per leg.
You can also learn about how to lose leg fat and get rid of those saddlebags by performing side plank hip abduction. Doing hip abductions not only helps to strengthen and sculpt your outer thighs but can also improve your balance and stability.
Start lying on your left side and place your forearm under you to support your body weight. Place your right hand on your hips. Then, place your right fist on your hips for balance.
Raise your torso and hips up until your body is in a straight line and then raise your right leg in the air, holding for 2 seconds. Now, lower your right leg until it’s on top of your left and lower your hips back down until your butt makes contact with the floor.
Repeat the desired numbers of reps, then switch to your right to continue the exercise.