Losing weight in your legs, stomach, waist and thighs may sound like a daunting task, but the good news is that when you start to lose weight, you lose it throughout your entire body, so there's no need to worry about different diet plans to target specific areas. In fact, it's impossible to spot-reduce. You need to perform cardiovascular exercise to lose weight and specific exercises to strengthen and tone the muscles in your legs, stomach, waist and thighs, which can make your weight loss more apparent in those areas. Don't be tempted by fad diets; burning off more calories than you consume is the key to long-term weight control.
Step 1
Set realistic goals. If you say you want to lose 20 pounds in a month, you're setting yourself up for failure. Instead, focus on things over which you have some control. Set a goal to take a walk three times a week to start, or replace your nightly dessert of high-fat ice cream with a bowl of low-fat yogurt and fruit. Write down your goals and refer to them often. Note why you want to lose weight as well. Remembering that you want to play with your kids without feeling winded, for example, can help you stay focused on meeting your weight loss goals.
Step 2
Keep a diary of what you eat, and when, for several days. Seeing your eating habits in writing can make it easier to see where you need to make changes. If you're a stress eater, try taking a walk or working out rather than turning to food for relief, for example. Note the high-calorie and high-fat foods that you're eating and replace them with more healthful options. You must take in fewer calories than you're burning to lose weight in your legs, stomach, waist and thighs. The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'll lose about 1 pound a week.
Step 3
Replace white breads and pastas with whole-grain varieties. Opt for fresh fruits and vegetables instead of high-carbohydrate sides like mashed potatoes or macaroni and cheese. Cut out sodas and drink water instead. These small dietary changes can make a big difference in calorie, fat and sugar intake and can improve your overall health.
Step 4
Exercise. Increase your activity level as you gain strength. Once you are comfortable walking, try jogging or running at a moderate pace; gradually increase the length of your runs. To lose weight, experts recommend that you do 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week, according to the Weight-Control Information Network, a service of the National Institutes of Health. Aerobic exercise such as walking, running, dancing or swimming helps you lose weight and also helps you get your legs, stomach, waist and thighs in shape. Yoga can strengthen your core and help define your waist. Experts also recommend strength training two to three days each week, with one full day of rest between workouts to allow your muscles to recover. Build, define and tone muscles in your legs, stomach, waist and thighs by lifting free weights or using weight machines and/or resistance bands. Also perform crunches, pushups, squats and lunges to target these areas for toning.
Step 5
Continue working toward your weight loss goals even if you experience a setback. Eating a slice of birthday cake at your child's party or taking a couple days off from exercising due to illness shouldn't derail your plans. People who lose weight slowly and healthfully are more likely to keep the weight off, so don't get discouraged if it doesn't happen quickly or if you slip up and eat something that's not part of your new healthful diet. Keep working toward your goals. If you're really struggling to lose weight and it's a serious health concern, talk to your doctor about weight-loss options such as surgery or prescription diet aids.
Things You'll Need
- Notebook
- Pen or pencil
References
- Mayo Clinic: Weight Control: What the Research Says
- Centers for Disease Control and Prevention: Healthy Weight: Losing Weight: Getting Started
- Mayo Clinic: Weight-loss Goals: 10 Tips for Success
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- Harvard Health Publications: Abdominal Fat and What to Do About It
- Fitness: Our Top 10 Thigh Exercises
- National Institutes of Health, Weight-Control Information Network: Physical Activity and Weight Control
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