Eat More Fiber And Protein
Protein, in particular, is essential for building the lean muscle that will make your legs look great. Moskovitz suggests trying for a total of 25 to 35 grams of fiber and 75 to 100 grams of protein per day from veggies, fruits, whole grains, and lean meats.
Diet To Get Rid Of Upper Belly Fat
What you eat when youre trying to lose weight matters. If youre dieting to get rid of upper belly fat, there are a few important factors to keep in mind.
Upper belly fat can be the result of your body storing water weight. Sodium consumption, dehydration, and a lack of electrolytes can cause your body to retain water.
This can make your stomach and other areas of your body appear swollen. Stick to a diet low in salt while youre working to lose belly fat.
Belly fat can also be affected by how much fiber you eat. When youre not consuming enough fiber, your stomach can be pushed outward by gases and waste in your digestive system.
This is the result of a sluggish gut that doesnt have enough fiber to push food through and out of your digestive tract in a timely manner.
Thats why eating a diet high in fiber-rich foods can help with weight loss and belly fat. It also makes cutting calories easier, as fiber helps you feel full for longer.
When youre working to lose belly fat, avoid white starches, processed grains, soft drinks, and foods high in sugar. These foods can disrupt your endocrine system and make it harder for your body to let go of fat.
These exercises wont work to spot treat areas of fat on your body, but they will strengthen your core, tone your waistline, and improve your posture while youre losing weight.
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Reduce Your Calorie Intake
Exercise is the most effective way to tone your leg muscles, but you also need to harness the power of a calorie deficit to lose body fat.
Reducing your calorie intake is the first step to take, as your body will naturally utilize excess fat as its next energy source. Think of the calories you eat as a budget, and try to stay within or under your budget most days of the week.
Just be sure not to make your calorie deficit too extreme. Consult your healthcare provider for some help to determine your calorie needs, especially if you have any underlying medical conditions.
And When You Train Your Thighs Have A Plan
Don’t just randomly add a leg day every once in a while. Go in with a routine and plan in mind.
Choose your favorite exercises from each group and complete each for eight to 12 reps at your maximum weight for a total of three to four sets. Ideally, try for two days of leg workouts each week, mixing multi-muscle compound movements with more targeted exercises .
Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats. Focus on your inner and outer thighs with lateral lunges and band leg side raises and hit your hamstrings with deadlifts, reverse leg curls, and bridges with hamstring curls.
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What Exactly Causes Inner Thigh Fat
When you consume more calories than you burn, your body starts storing those excess calories in the form of fat.
And we cannot really choose where our body is going to store that fat thats mainly determined by genetics, gender and our body type.
Most women store excess body fat in their inner thigh, hips and lower belly and thats closely related to their body type.
Lets talk a bit more about different body types and how they respond differently to diet and exercise regimes.
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Improve Your Sleep Quality
Yes, making sure you’re getting enough sleep and the right kind of sleep can majorly impact your weight-loss goals.
“The relationship between sleep and weight loss has long been documented by science. Studies show that shorter sleepers tend to have higher body mass indexes, higher body fat percentages, and higher amounts of visceral body fat,” says Aaron Brown, a certified personal trainer and research associate for the global business at Ultimate Performance.
“Lack of sleep puts you at higher risk of weight gainand of that gained weight, more of it is likely to come from body fat. Sleep deprivation also reduces our ability to control hunger and satiety and increases the likelihood that we will reach for higher-calorie foods that make managing our weight more challenging.”
Brown suggests you aim to get around 7-9 hours of good quality sleep per night, and he also shared some easy ways you can improve your sleep quality to support more effective weight loss:
Eat More Thermogenic Foods
“Different foods generate different thermogenic responses. Whenever you eat anything, it takes energy to transform that food into something you can metabolize. There are certain foods that take a lot more energy to metabolize, making your body work harder for the energy it takes in, and helping cut back on your overall calorie gain,” Gentile says. “Some popular thermogenic ingredients are turmeric, garlic, coconut oil, green tea, cinnamon, apple cider vinegar, chili peppers , and salmon. Combining resistance training with eating more thermogenic foods we are more likely to be putting ourselves in a position to change our body composition from less fat to more muscle!”
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Train Multiple Exercise Groups
“It’s best to do moves that incorporate multiple muscle groups since you can’t really spot train one specific problem area,” says Physique 57 co-founder Tanya Becker. “Barre exercises are highly effective since your body becomes the machinery and your muscles have to work together to support your balance at the barre.” Becker also notes that it’s important to combine sprints that incorporate cardio, as well as strength training. “This combination yields quick results when you’re trying to trim and tone all of your muscles.”
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Try Lymphatic Drainage To Reduce Cellulite
“Manual lymphatic drainage is a gentle form of massage that accelerates the circulation of the lymphfluids that support your immune systemthroughout the body,” Gentile says. “Cellulite is the accumulation of toxins inside your fat cells. Your lymphatic system eliminates toxins and moves fat therefore lymphatic drainage will help reduce cellulite. You have the option to go seek professional assistance or you could do it at home with a lymphatic drainage body tool/paddle. These are easy to find online!”
Avoiding Heavy Meals While Working Out
Eating a light meal before exercising will help the body warm up and prevent distractions. Heavy meals can slow down your digestion and cause cramps, indigestion, and nausea. If youre worried about weight gain, you should avoid eating a heavy meal before exercising. Instead, eat a small meal with a high-fat content at least three hours before working out.
Exercise can help you tone your muscles and burn fat from the thighs. While it wont burn thigh fat directly, it can help you get healthier and lose more muscle mass in general. By avoiding heavy meals while working out, you can lose significant amounts of fat in a short period of time. Try doing alternating lunges, stairstep jump jacks, and cycling or swimming to burn off unwanted fat.
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Focus On Core Exercises
We already covered the unfortunate truth that we can’t pick and choose where we lose and gain weight meaning that spot training is vastly over-rated. “Doing core strengthening exercises, however, are important because having a strong core will give you more strength in your workouts,” says personal yoga and group fitness instructor Amanda Murdock. “And we already know more muscle means less muffin top.”
Create A Smoking Cessation Plan
If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once youve quit, it will be easier to be more active and you may find it easier to lose weight. Youll also be significantly more healthy.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan thats right for you.
The main cause of abdominal weight gain usually boils down to eating more calories than you consume. But its not quite that simple. Other factors can cause fat to accumulate in the upper belly area, including:
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Keep Tabs On Your Body Fat Percentage
Your body fat percentage is the amount of body fat youve got going on compared to your overall body mass, explains Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. What you really want is a higher percentage of lean muscle and body fat, he says.
There are smart scales that can help you keep track of these numbers, he says. And, while theyre not always 100 percent accurate, they should at least be able to help you track your progress. You can also look into getting a DEXA scan, which is an imaging test that can reveal your body composition, at a local gym or health center near you to get a sense of where you’re currently at. Also, consider working with a physician or trainer you trust to discuss what a health body fat percentage is for you.
How Much Weight Loss Is Considered Safe
According to the Centers for Disease Control and Prevention , a weight loss of 1-2 pounds per week is considered a safe and sustainable rate for most people. Anything more aggressive can be unsafe and unsuccessful in the long term. Plus, if you go down the extreme diet and exercise route rather than something more reasonable, you risk losing too much lean muscle mass, which will slow your metabolism. You want to lose fat tissue , not muscle. And, like many of the best things in life, that requires some patience and a slower, more measured approach.
If you’re aiming for one pound of fat loss per week, try creating a 500-calorie deficit per day.
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How To Get Rid Of Lower Belly Fat After Having A Baby
Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.
Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.
During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.
This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.
You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.
Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
Don’t Forget Your Diet
In addition to getting your calorie intake right, you have to make sure to balance your macros, or âmacronutrientsâ â protein, carbohydrate and fat. Protein is the most important nutrient because it’s the building block of muscle. The recommendation for daily protein intake from the National Academy of Medicine is 0.8 grams per kilogram of body weight. However, individuals who strength train typically need more protein.
The American College of Sports Medicine recommends people who strength train regularly get 1.2 to 1.7 grams of protein per kilogram of body weight each day. The sources of protein you choose are just as important â go for lean protein sources, such as chicken, fish, eggs, beans and nuts.
Carbohydrates are also crucial for energy and recovery. The National Academy of Medicine recommends an intake range of 45 to 60 percent of calories daily from carbs.
Increasing your protein intake means taking in slightly fewer carbohydrates, so aiming for the lower end of that range is a good bet. Most important is where you get your carbs. Avoid sugar and processed grains, and reach for whole grains, fruits and vegetables.
Fats should make up the rest of your calories. As with protein and carbs, the types of fat you choose are crucial. Instead of saturated fat from fried foods and red meat, opt for poly- and monounsaturated fats from avocado, nuts and seeds, fish and olive oil.
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