The hips, thighs, and leg regions are problem areas for many people out there, especially because our bodies tend to store a lot of fat in these regions. That’s why there are countless diets and exercise guides out there that promise you that they can help get rid of fat inthese places. The reality, if we’re to be fully honest here, is that there generally isn’t any diet or exercise that can remove fat from one particular area of the body. It’s a popular but false myth.
What one needs to do is focus on losing general weight by shedding fat from their entire body in general. That’s how you get the results to show in thee problem areas. Our bodies do not selectively burn fat in particular places no matter what we do, fat will burn up uniformly wherever it is deposited.
It’s not all doom and gloom by any means. Today, we know enough about our bodies to design effective eating routines to help us shed weight faster and more effectively than ever before. We can come up with a diet to lose leg fat. In this piece, you will learn some of the most effective measures you can undertake to see results.
Ready? Let’s do it.
Watch Your Calories
The first step you need to take, even before you start on your diet regimen, is establish a target for yourself when it comes to caloric intake. Contrary to common wisdom, losing weight isn’t something you achieve by starving your body of food. Any results you might see through thisrisky method are never permanent and can cause long-lasting damage to your health. As a matter of fact,studies show that those who record substantial, quick drops in weight by such methods not only regain the weight after some time, but actually get bigger than they were initially. It’s not what we want here.
What you want to do is set a target for your caloric intake that is sustainable in the long run. Our bodies require certain amounts of calories each day in order to function properly. This amount varies from person to person depending on various factors such as gender, body composition, age, and their general activity levels.
For example, this will mean that woman of 40 years who is moderately active should ideally take 2,000 calories each day. For a more sedentary one, this will drop to 2,400 calories. A moderately active man of 40 years will require about 2,600 calories every day, while a sedentary one will need approximately 2,600 calories.
A Diet to Lose Leg Fat
Keeping track and setting goals regarding your calorie intake is only he first step on your weight loss journey. On to the real stuff.
In the final analysis, the number of calories is not theonly consideration to be made. What your diet is actually comprised of is a more vital factor in determining the success of your efforts. Not all foods are created equal, with some being more suited to the weight-watcher’s needs than others. Here is a quick list of pointers regarding the food types you should base your diet on for the surest results.
• Instead of processed grains, go for whole grains.
• Place a limit on the amounts of trans-fats, saturated fats, sodium (salt), and sugar.
• Consume lean proteins of a high-quality such as eggs, nuts, lean meat, seafood, legumes, seeds, and such.
• Take low-fat or entirely fat-free dairy products.
• Keep away from highly processed foods.
Note that even though we need to curb our intake of trans-fats and saturated fats, we still need fats in our diets for our bodies to function well. The difference is that these should be healthy fats. These are the types of fats and oils that we get from foods such as fish and nuts as well as the seeds of plants such as hemp and flax.
Foods to Keep Away From
When it comes to eating healthy, the occasional indulgence shouldn’t be considered a failure on your part. It doesn’t negate the good efforts you’re putting in. It does, however, become a problem when your splurges become more than occasional. Should you find that your diet has salty foods, highly processed foods, or sweets showing up in it every day or in substantial quantities then you might have a problem that will definitely show itself in the size oy your legs and thighs.
Here’s a rough guideline on how to tell when your indulgences are crossing the border into dangerous territory:
• More than 10 percent of your daily calories come from fat.
• You are taking more than 2,300 milligrams of salt each day.
• If male, you are having more than 2 alcoholic drinks each day and if female, you are having more than 1 alcoholic beverage in a day.
• More than 10 percent of your daily caloric intake comes from added sugar.
Take note that alcoholic beverages are notorious culprits when it comes to hidden calorie sources. A single glass of wine or beer can have more than 100 calories. In fact, the bet course of action here is to cut alcohol completely out of your diet if you’re to attain the best results. Also, make it a habit to check the labels of all foods you buy at the store. They should have a breakdown of their nutritional contents and their amounts, making it easy to keep track of what you’re taking.
The weight loss journey isn’t an easy one, but well worth it. In the beginning it’s perfectly understandable to want to see results immediately, but remember that losing weight gradually over time is the surest way to seeing long term results. Losing one or two pounds each week is an ideal rate for the process because you will actually be establishing good eating habits that will carry over even after you’ve shed the weight. Your goal should be to keep off the weight you shed, rather than succumbing to the yo-yo dieting effect that frustrates so many of us. Here’s saying goodbye forever to the unwanted fat in our lives…and legs.