Burning excess leg fat is difficult if you do not know where to begin. You body will store excess fat on different areas of your body depending on your body shape. Pear-shaped people tend to store the extra fat in their lower body, primarily the legs. To rid yourself of this weight on your legs, you must combine diet and exercise. One will not work without the other.
- Revise your diet; you must burn more calories than you consume each day in order to burn fat and lose weight. Keep in mind that you have to burn 3,500 calories to get rid of one pound of fat. Eat normally for three days and record calories for everything that you consume. Do not forget drinks. If you reduce this average calorie count by 500 each day you will lose a pound each week based upon calorie consumption alone. Eating healthier will also help your body’s metabolism; incorporate more fruits, vegetables and whole grains into your diet.
- Do cardiovascular exercises, which are the quickest way to burn leg fat and improve overall health. Power walking, jogging and running are all cardio exercises that will burn leg fat quickly. If you are using a treadmill remember that the higher the incline the better the workout for your legs. Other cardio exercises that will burn leg fat quickly are using a stair stepper, cycling or using a stationary bike and rollerblading. Start with short cardio sessions lasting 15 to 20 minutes a day and increase the length of time as your body becomes stronger. Do cardio sessions 4 to 6 times a week for best results.
- Add calf raises to exercise routine. Calf raises will tone your calves and help burn fat from the entire back of your legs. To do a calf raise, stand with your feet flat and slowly rise up until you are standing on the balls of your feet. Hold this position for one second before slowly lowering back down. Repeat this exercise 15 to 20 times a day three to five days a week for best results.
- Incorporate seated leg raises to your exercises routine. Seated leg raises tone your thighs and help burn fat off of the front of your legs. To do a seated leg raise, sit on an armless chair with your back straight against the back of the chair. Let your arms hang straight down towards the floor and grab the side of the chair. Slowly lift your legs, keeping your toes pointed towards the ceiling until your legs form a straight line. Hold this for three seconds and then slowly lower back to starting position. Repeat this eight to 10 times three to five times a week for best results.
Some people are pear-shaped and carry their weight predominantly in the lower half of their bodies. To reduce fat in the lower areas, there are specific exercises you should do in conjunction with a healthy weight-loss diet. Working out twice a week allows your muscles to recover in between exercise sessions.
Eat Right and Get Moving
- Eat foods that burn fat such as vegetables and fruits. These foods regenerate your system, energize you and increase your vitality, as well as help you lose fat in the lower and upper part of the body. Vegetables and fruits allow you to eliminate more frequently and fully, which gets rid of toxins and bloating. These foods also reduce your cravings for sweets and keep your energy levels at a consistent rate so you don’t get too hungry or tired.
- Work out the quads, which are the muscles on the front of your thighs. Sit down, place your hands on each side of you on the bench you are sitting on and simultaneously raise both legs, stopping before your knees lock. Hold and then lower. Repeat. You can make this more strenuous by using an exercise machine equipped with weights that you lift with your legs.
- Use the leg press machine at the gym or in your home, which works out your butt and your quadriceps. You push the press with your feet, straightening your legs and then bending them as you return to the starting position. Do not lock your knees.
- Do lunges, which will work out all of the muscles in your lower body. You can do this while holding hand weights or a dumbbell, placed on your shoulders, behind your neck.
- Lose butt fat by doing squats–lots of them. To see results sooner, hold a 5-pound weight in each hand while squatting.
- Get on your hands and knees and bring your left knee up to your chest and then extend it as far behind you as you can. Lifting your leg toward the ceiling once the leg is fully extended will work out your butt muscles even more. Do this on the right side as well.
- Try to slim down fat ankles or “cankles,” which may be your genetic predisposition. You may have the tendency to store fat in your lower legs. Fat ankles also can be the result of edema, tendinitis or water retention. You may or may not succeed in losing the fat on your ankles. Consider doing kickboxing or other activities that bulk up your calves and minimize thick ankles.
- Do yoga. Yoga tones and sculpts the entire body while helping you burn fat and lose weight. Yoga improves posture and straightens your spine, which makes you look taller and thinner.