10 Tips To Lose Leg Fat Fast

By on August 30, 2013






1. Drink Water

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And lots of it! Your legs are very prone to retain a lot of water. Drinking water will not only keep you hydrated, but it will also help keep your body, especially your legs, from holding onto to too much water in the first place. It will also help flush toxins thoroughly through your body at a better rate than drinking juice, milk or soda would.

2. Eat Well

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Stop taking in super high calorie food, foods high in fat, processed foods and flour, refined sugars, etc. You get the point! Surely, you’ve been taught what is bad for you and what isn’t, right? So, just take everything that you know is bad and throw it right out of your everyday diet. Replace those horrible foods by introducing leafy greens, fresh fruits, yogurt, whole grains and overall lower-calorie foods. It may be hard to quit the junk food at first, but soon you will savor every bite of delicious health food because it really is better in taste and in wellness.

3. Nutrients 

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Not only should you be rearranging your diet, but you should also be keeping an eye on what nutrients you need to be consuming, as well. Here is a list of the right stuff to get sculpted legs in not time:

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Vitamin D. No, not Sunny D, that’s all sugar. Instead get real citrus fruits like lemons, oranges or limes that are packed full of Vitamin D. Vitamin D helps keep your insulin levels steady and the steadier they are, the more weight you’re bound to lose.

Protein. I cannot stress enough about protein. Protein, protein, protein… say it with me, now! Protein is the best at helping your body build muscle. The more muscles you can build and tone, the more fat you are obviously losing. Protein makes sure you don’t lose any muscle, either, while you’re shedding those pounds.

Nuts. Walnuts, almond, etc… as long as they have their skin still on them, of course! These fiber filled snacks will keep your tummy feeling fuller longer, reduce cravings and build up those desired muscles.

Caffeine. I’m not saying you should start downing cup after cup of coffee, but caffeine actually does help boost your metabolism because it is a stimulant. One or two small cups of black coffee a day or drinking green tea will actually help fight fat effectively.

Omega- 3 Fatty Acids. Soybeans, flax seeds, walnuts, fish like salmon and even olive oil can get Omega-3s in your body to melt away chub.

4. Sleep

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Did you know you actually burn quite a few calories while you’re sleeping? You can burn anywhere between 44 calories – 112 calories an hour while you’re sleeping, depending on your weight. Getting a good nights rest will help keep your body refreshed and energized throughout the day, which will keep things like your digestive system and metabolism at their best.

5. Don’t Stress Out

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Stress is one thing you need to cut out to properly lose weight. Being overly stressed can cause you to crave and eat sugary, fat filled food. Stress can also cause your metabolism to slow down, increase the rate of fat absorption and cause you to lose sleep. If you find your life stressed filled try taking up an activity like yoga, exercise more or introduce yourself to meditation and breathing exercises.

6. Don’t Overwork Yourself

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Overworking your body when it comes to exercise, everyday activities or a job can cause weight gain and stress. And yes there is such a thing as too much exercise! Do not, I repeat, do not workout everyday. It sounds effective, but it’s really not. If you don’t give your body time between strong workouts then your muscles have no time to heal. You know how you get sore when you do a hard workout? That soreness is the muscle fibers that have tiny microscopic tears in them. You have to give your body time to let those small tears heal themselves and that’s what creates muscle. Once they’ve been repaired, you may notice your sore calf muscle is now a little more muscular than before.

7. Speaking Of Exercise 

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Although you may not want to exercise excessively, you should still workout quite a lot to lose leg fat really fast.

Incorporate a cardiovascular routine into your daily life and do the routine 30 minutes a day or an hour every other day. Cardio workouts are proven to be the best when it comes to losing fat such as the fat in your thighs and legs. Walk for 15-20 minutes in the mornings and then complete a strong  20 minute run every night. Get into the habit of taking the stairs instead of the elevator or actually using stairs to do step-up exercises.

Ensure you are stretching and warming up before any exercise at all and that you are ‘cooling down’ after every workout. Once you’ve completed your run you can slow to a jog for a few minutes before stopping completely to let your body cool down.

8. Do These More Specific Exercises

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Squats- Put your back straight against a flat wall and place your feet a shoulder width apart. Then move your body down, bending your knees and stop when you’ve bent them as much as you can. You should look like you are sitting in an invisible chair.

Lunges- Place your hands on your hips and your feet a foot apart symmetrically. Then put one leg out, bend the knee and move forward. Do with the other leg and repeat.

Step Ups- Use stairs or boxes to complete this exercise. Put one leg up on the platform you’ve decided to use and then quickly put the other leg up there at the same time you bring the first leg down. Do this fast and repeatedly.

9. Watch Your Calorie Intake

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I know we’ve gone over food already, but it’s not just about what you’re eating, but also about how much you’re eating, too. Keep in mind that even healthy foods have calories in them. First, shave off 500 calories of your daily intake to begin with. If you consume 2,000 calories a day, make it 1,500 now. Keep track of your calories by starting a journal of all the food you eat and their calories or getting a calorie counter app of some sort. To efficiently lose weight on your legs you will need to burn more calories than you consume in a day.

10. Stay Motivated and Determined

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Motivation and determination are the two key factors if you want to lose that leg fat as fast as possible. Stay motivated, create a daily routine, stick with a healthy diet and set goals for yourself.