If you struggle with weight gain, you have something in common with about 68 percent of American adults, according to the US Department of Health and Human Services. Losing leg weight involves regular exercise and healthy diet modifications. The best diets for slimming the legs include foods that are low in calories and high in nutrition.
Eating the correct amount of calories for your age, gender and activity level is important to slimming the legs. Eating too many calories causes the body to store excess as fat, increasing leg weight. Generally, females need fewer calories than men. Women ages 19 to 30 need about 2,000 to 2,200 calories daily with moderate activity, according to the American Heart Association. Men this age need 2,600 to 2,800 daily calories. As you reach ages 31 to 50, calorie needs decrease. Men of this age need only 2,400 to 2,600 calories and women need 2,000 daily calories. Women over age 50 need 1,800 calories and men need 2,200 to 2,400 calories.
Slim down your legs and burn fat by making healthier food choices. For example, instead of eating your favorite high calorie snack, eat fresh fruit or vegetables. These foods contain high amounts of fiber, which leaves you feeling satisfied and curbs cravings. Lean sources of protein are also a good choice, such as white meat chicken without the skin. Eat low-fat dairy products, like yogurt, cottage cheese and skim milk products.
Fat Burning Foods
Certain foods burn fat, which reduces fat all over the body, including the legs. Eat salmon at least twice weekly. This food contains high amounts of omega-3 fatty acids and makes your metabolism work more efficiently, according to "Fitness" magazine. Also, eat foods that rich in monounsaturated fats. This food appears to increase your basal metabolic rate, which promotes fat loss. Monounsaturated fats are found in foods such as avocados, olive oil and nuts.
Foods to Avoid
If you enjoy sugary beverages, such as soda or juice, decrease your consumption. You can also mix half a cup of juice with half a cup of water to cut calories. Also, avoid foods high in saturated fats that contribute to health issues. Instead of fried foods, bake or sauté in olive oil instead. Making these changes promotes weight loss in the legs.
- American Heart Association; Know How Many Calories you Should Eat
- "Fitness" magazine; The 10 Best Foods for Flat Abs
- CBS News; How to Buckle Down on Belly Fat; May 2009
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Tips for Losing Weight; October 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MayoClinic.com; Healthy Weight Pyramid Tool; August 2008