Let us keep this in mind first You can do nothing to figure out fat on your gets or any other part of your body. Losing fat is all or nothing approach. You can reduce the overall fat by consuming a healthy diet & regular workout regime. However your body is not aware where it is burning fat.
Here are some of the ways which can enable you to tone & de-bloat your leg fat:
1) Control your salt intake
Salt retains excess water in the body that bloats your various body parts including hips, & thighs. The more salt your consume, more water gets retained rather than getting filtered by the Kidneys. Control your salt intake & you could see stark difference in how you feel. Our body does need more than 1500 milligrams daily sodium intake. However most of us consume in excess of 2500 milligrams per day. Cut on consumption of processed foods such as sauces, canned juices, packed soups etc which comes pre-loaded with lot of sodium
2) Increase electrolyte intake
To let kidneys filter extra water, increase the consumption of electrolytes such as potassium, magnesium & calcium. Target to consume more of leafy greens, yogurt, and bananas that are great sources of various types of electrolytes. Besides, target to consume 7 to 9 servings of veggies( one small bowl raw or half bowl cooked) & fruits on a daily basis.
3) Reduce carb consumption
When you consume carbs, it gets converted into glycogen( main storage form of glucose in the body). Glycogen is stored with water in your liver & muscle. The more carbs you consume, the more water is retained by your body
4) Drink more water
If you consume less water, your body holds on to it. Drinking more water flushes excess salt & fluid thereby de-bloating your body. High consumption of water also reduces your urge for hunger leading to less consumption of carb.
5) More consumption of fibre & protein
High consumption of fibre & protein helps you lose weight since it has micronutrients that keep your stomach full packed with less calorie intake
6) Rigorous thighs workout
If you are regularly go to gym , keep 2 days for legs workout. The following exercises are must for that strong legs:
- Normal squats: 8 to 10 sets, 25 reps each
- Sumo squats- 3 sets, 12 reps each with increasing weights
- Lunges-3 sets, 12 reps each with increasing weights
- Weights squats-3 sets, 12 reps each with increasing weights
- Deadlifts-3 sets, 12, 10, 8 reps with increasing weights
- Leg curl & extension-3 sets, 12 reps each with increasing weight
- Calf raises-3 sets, 20 reps each
- Inner & outer thighs-3 sets, 12 reps each for both inner & outer thighs
In case you’re willing to opt for fat loss consult, pls. do not hesitate to connect.
