Fat below the belt is considered less risky than fat sitting in the stomach. Despite the fact that lower body fat is not near the organs, it can still make you feel uncomfortable and self-conscious. Losing this weight in general takes discipline. Setting a goal to lose it quickly takes discipline and a heavy dose of both mental and physical ability. The best case scenario is you promote weight loss throughout your entire body and make your leg muscles look lean and defined.
Step 1
Reduce your daily intake by 1,000 calories. A reduction of this magnitude will produce about 2 lbs. of total body weight loss every week. Make sure you do not go too low with this restriction. According to MedlinePlus, women should not consume less than 1,200 calories a day and men should not go below 1,500.
Step 2
Lower your intake of fat-promoting foods. Give up burgers, fries, pizza, onion rings, chips, candy bars and ice cream. Your goal is to keep your diet as clean as possible. Eat nothing but fruits, vegetables, lean beef, poultry, whole grains, nuts, seeds and low-fat dairy products.
Step 3
Avoid high-calorie drinks. Soda, along with beer, wine, slushies, sweetened teas and dessert coffees contain a high amount of calories. Not taking these beverages into consideration will threaten your lower body weight-loss goal. Liquid calories also do not give you the same feeling of fullness that comes from food. Drink water instead because it is calorie-free, and it also keeps you hydrated.
Step 4
Increase your meal frequency. The goal is to eat three main meals with small snacks in between to keep your appetite under wraps and metabolism on an even keel. Keep your snacks small enough to just curb your appetite and space them two to three hours after your meals. A wholegrain flatbread with melted low-fat cheese and a slice of tomato is a healthy snack option.
Step 5
Perform intense aerobic exercise to melt your lower body fat. Choose a form that activates your legs like running, biking, stair climbing, elliptical training or jumping rope. Do your workouts in a sprint format to make fast progress. Sprint training burns a high amount of calories and keeps your metabolism high well after finishing up. Start with a light warm up for five minutes, then go all out for 30 seconds. Rest for 30 to 45 seconds and go all out again. Alternate back and forth for 30 minutes and finish with a light cool down for five minutes. Perform three sprint workouts a week on nonconsecutive days.
Step 6
Execute a lower body workout that targets all the major muscles from the hips down. Include compound exercises to get the fastest results. These work more than one muscle at a time, leading to more overall recruitment. Do exercises like squats, step ups, leg presses, lunges and deadlifts. Aim for 10 to 12 reps, perform four or five sets and work out on three noncardio days a week. Adding muscle to your body will also further boost your resting metabolic rate.
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