Genetics play a part in how fat is distributed in the body, and while men tend to gain weight in their stomach, women tend to gain it in their hips and thighs. While a curvy lower half can be sexy, there is a point where it's time to slim down. Because spot reduction is impossible, a healthy approach incorporating cardio, strength training and nutrition is the best way to achieve results and gain muscle tone. Before starting any fitness program, consult with your doctor.
Clean Up Your Diet
Making little changes to your diet can pay off when it comes to weight loss. Track your nutrient intake for a week and write down every single piece of food you put in your mouth. At the end of the week, go over your notes and make some choices about changes you can easily make without drastically affecting your life.
If you drink lots of sugary juices, sodas, coffee drinks or alcoholic beverages, figure out ways you can cut back on these empty calories. Replace soda with sparkling water, replace your full-fat latte with a skim latte, drink only wine or beer, and make sure your juice is a 100 percent variety.
Start adding extra fruits, vegetables and fiber-rich grains to your meals. These options will fill you up on fewer calories, will keep you regular and will help you stay full and energized for longer periods.
Look at your protein sources and replace them with leaner options. If you regularly eat an 80/20 variety of beef, choose a leaner version. Pick up eggs, skinless chicken breast and omega-3 rich fish like salmon.
If you regularly eat out and you don't foresee being able to change your lifestyle to accommodate home-cooked meals, be careful about the choices you make. Ask for sandwiches without mayonnaise. Refuse to super size. Refrain from adding sour cream to your meals and ask for salad dressing on the side, then only use half of what's brought to you. When possible, replace fried side-dishes with a side salad or steamed vegetables.
You'll be surprised at how simple these switches are, and how many calories you can save by simply being conscious of what you put in your body.
Increase Your Cardio
According to the Centers for Disease Control, in a report released in March 2010 that summarized the health behaviors of adults in America, as many as 40 percent currently engage in no leisure time physical activity, while only 30 percent of Americans engaged in enough activity to be considered "regular."
Choose an activity you like that also engages the muscles of the legs: walking, kickboxing, bicycling, step class or dance are all good options. Look at your schedule and plan this activity into your life at least three times a week for at least 30 minutes. Then stick with it.
Performing cardio increases your calorie burn during the activity, but also keeps your calorie burn elevated for as much as 24 hours following your workout. Thos extra calories burned pay off when it comes to weight loss. Also, choosing an activity that engages the legs will increase your muscular endurance and will tone your leg muscles, helping them tighten up and look leaner.
Lift Weights
Don't believe myths. Lifting weights will not make a woman look like a man or make legs larger. Women simply do not have the testosterone levels required to drastically increase muscle size. What weight lifting will do is to build muscle in a way that will actually make your legs smaller.
A pound of muscle is denser than a pound of fat, so it takes up less space than fat does. By lifting weights, you will build muscle and lean out. Additionally, muscle mass burns more calories at rest, so your metabolism will increase, making it easier to keep the pounds off.
Choose leg exercises that will tone and strengthen your entire lower half. A basic squat is a good start, but to activate muscles in different ways, change up your leg positioning. Try a wide-leg stance, then a narrow-leg stance. When you're ready, add a jump to the squat.
Lunges are another exercise that can start basic and then be adjusted. Try a walking lunge, a one-legged lunge, or a lunge at different angles. The more you surprise your body and mix up your workout, the faster you will see results.
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