How To Lose Fat In The Hips, Thighs And Legs

Weight gain is a problem for two-thirds of Americans, according to the Weight-Control Information Network. If you want to shed fat in the hips, thighs and legs, you need more than toning exercises. That’s because it’s not possible to spot reduce any area of the body. Increased physical activity and a reduced-calorie diet will help you shed fat all over your body, including your problem areas.

Step 1

Plan 30 minutes of cardio activity daily to shed hip, thigh and leg fat. If you haven’t worked out recently, use moderate cardio, like walking or biking on flat surfaces to burn fat. You can lose fat faster with vigorous activities, such as Rollerblading, climbing stairs, swimming or jumping rope.

Step 2

Complete at least two strength-training sessions weekly to tone your hips, thighs and legs. The sessions should last about 20 to 30 minutes. You can use free weights, resistance tubing or your own body weight to tone your muscles. Strength training will help you burn calories, even after your workout session is over. This will promote hip, thigh and leg fat loss.

Step 3

Use circuit training to streamline your workouts. With this approach, you combine cardio activity and strength training to burn 30 percent more calories, according to “Fitness” magazine. Start with a hip-, thigh- or leg-toning exercise, such as leg lunges. Alternate to a vigorous cardio activity, such as jumping jacks. Continue rotating between a toning exercise and jumping jacks for at least 30 minutes.

Step 4

Eat fewer calories by selecting the right foods. High-fiber foods allow you to feel full while eating fewer calories. For example, a cup of grapes contains only 104 calories and is high in fiber. Other healthy options include vegetables and whole-grain foods like oatmeal, whole-wheat pasta and brown rice.

Tips and Warnings

Give each muscle group a day of rest. For example, if you work your hips, thighs and legs on Tuesday, wait until at least Thursday to work the muscle group again.
Discuss safe calorie intake with your doctor. Men need more calories than women. Typically, men need a minimum of 1,500 daily calories, while women require a minimum of 1,200, according to MedlinePlus.