Many people accumulate fat on their legs and in particular, their thighs. Your initial reaction when you notice a bit of extra weight on your thighs might be to go for a run and start squatting – but will this aid weight loss on your legs? Express.co.uk consulted the experts to find out how to shed a few pounds from your thighs.
Body fat is totally normal and desirable, but there are things you can do to get rid of it if you don’t like it.
Leg fat may be made up of different types of fat cells, including subcutaneous fat cells and intramuscular fat cells.
Subcutaneous fat is extremely common in the thighs and is found right beneath the skin, and intramuscular fat is dispersed within the muscle itself.
So how do you get rid of thigh fat and tone up your legs?
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First of all, you need to reduce your calorie intake.
You need to be eating less and burning more in order for your body to use excess fat as its next energy source.
This will significantly help if you are overweight, but you need to talk to your doctor or dietician before making big changes to your diet.
Another thing that could help is reducing your salt intake.
Doing this will immediately make you feel less bloated and change how your clothes fit you.
Drink as much water as you can to flush out excess salt and fluids that cause bloating.
You should also try adding more electrolytes, which can be found in dark leafy greens, yoghurt, and bananas.
The more electrolytes you have in your body, the less salt your body will retain.
More fibre and protein will aid weight loss, help you feel fuller, and build muscle in your legs.
Once you’ve sorted out your diet, you should start exercising.
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Aerobic exercise is the key to burning body fat, and you need to do at least 30 minutes a day for five days a week.
Aerobic exercise is any type of cardiovascular conditioning – also known as cardio – such as walking, swimming, running, or cycling.
Cycling is one of the best aerobic exercises for the legs, whether you invest in a bicycle or sit on an exercise bike at home.
It’s perfect for beginners who want to try low-impact cardio, and it also works out your calves, hamstrings, glutes and quadriceps.
If you solely commit to cardio, you may be left with wobbly skin on your legs.
To remedy this, you need to strengthen the muscles in your legs by doing weights or working out on a rowing machine.
Try squats, leg lifts, calf raises, and lunges without a weight to start.
You can then add a resistance band or a weight to make the exercise harder and push yourself.
Try different versions of these basic moves, such as curtsy lunges and goblet squats.
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