How To Get Rid Of Last Bit Of Lower Body Fat

Lower body fat can be some of the most difficult fat to trim from your body. As we age, fat becomes increasingly likely to be stored around our midsections and trunks. This fat can be particularly unhealthy, and increase the risk of a host of serious health problems including type two diabetes, heart disease, and cancer. Trimming this fat is more important than ever, and can be done by reducing the amount of calories you consume in your diet, and increasing the amount of exercise you do.

Step 1

Reduce your meal portions in order to reduce the amount of calories you consume. If you eat out, save half your meal for later by taking it home with you or splitting it with a friend. Avoid eating fast food, fried food and junk food altogether as these food groups are very dense in calories and fats, and increase the likelihood of storing fat after eating them.

Step 2

Replace unhealthy foods in your diet with fresh, healthier foods. Aim to eat more fresh fruits and vegetables. Moderate the amount of red meat you eat, and replace it with leaner meats and proteins like chicken, fish, nuts or quinoa. Eat more whole grain foods, and complex carbohydrates.

Step 3

Increase the amount of exercise you do to burn more calories and keep your muscles, lungs and heart fit. Exercise can also help suppress your appetite. Cardiovascular activity like running, biking or swimming is a great way to elevate your heart rate, burn calories and tone your lower body. Aim for at least 20 minutes a day of activity, though more is almost always better.

Step 4

Count the calories you eat to be sure you don't overeat. Because all unused calories become stored as fat, if you even unintentionally overeat, you can sabotage your weight loss plans. Calories counts are provided on almost all supermarket groceries, found on the top center area of nutritional labels. Many restaurants also provide nutrition facts on their menus or upon request, though if they don't, you may want to stick with foods you feel safe with or go to a different restaurant.

Tips and Warnings

Exercise partners and personal trainers can help motivate you to exercise enough to meet the weight loss goals you set for yourself. Consult your doctor before pursuing a serious or long-term weight loss endeavor.
Spot reductions or targeted area exercise like crunches or leg lifts have little effect on reducing body fat deposits, though they do contribute to caloric burn and increased muscle tone.