How to lose leg fat in just 30 days? Adopt a healthy diet, lots of cardio, and strength training. You will be happy with the results. Understand how weight loss works.
First, let’s clarify something that is important: you can’t lose weight on your legs without losing it all over your body. By controlling your caloric balance, you will lose some weight on your face, arms, stomach, buttocks, and legs.
How to lose leg fat
Reducing calories is the diet that plays a leading role in weight loss. Weight gain results mostly from a calorie imbalance. When you eat more calories than you need to produce energy, they are stored as fat. Your caloric needs depend on many factors, including your age, weight, sex, and activity level.
It is very specific for each person, but an approximate estimate of 3,500 calories per day will be equivalent to one pound of fat loss. Although this is a reliable estimate in the short term, according to the dietitian, it is not maintained over time. But for the next 30 days, you can use it as an approximate guide to controlling your caloric intake.
That means, if you reduce your diet from 500 to 1,000 calories per week, you will lose 1 to 2 pounds per week. That means reducing from 70 to 140 calories per day.
Combine this with the increase in exercise, and you will see a significant fat loss during the next month.
Managing your calories is not a problem when you have a healthy diet. A healthy diet is based on eating food as close as possible to its natural state. So what can you eat? Make sure your diet focuses on fresh fruits and vegetables: salads, sauteed spinach, and steamed broccoli.
The white meat of chicken, fish, tofu, and beans: this will help you build muscle and increase your metabolism. Whole grains, such as brown rice and quinoa, are healthy supplements for your meals and complement bread, pasta, and white rice. Avoid sauces and cheese dressings and use a minimum amount of olive oil for cooking. Use herbs and spices to add flavor.
Do high-intensity cardio
This is an important part of the fat loss plan. Cardiovascular exercises will make the most significant difference in the short term. In the next 30 days, schedule a workout for most days of the week. Put it on your calendar and make it a priority. Any type of cardio is better than nothing, but the more you exercise, the more calories and fat you will burn.
Training with high-intensity intervals is another very effective method of cardiovascular exercise.
Build your muscles
Your last task for next month is to develop your muscles. The more muscle you have, the more effective your body will be to treat the calories you eat. Total body strength training will help you burn more than just cardio and nutrition. Doing weight training exercises will make your legs look more elegant and toned.
Twice a week, train all major muscle groups: arms, chest, shoulders, back, abdominals, buttocks, thighs, and calves. Compound exercises such as push-ups, rows, squats, and lifts are effective and efficient, and you will get excellent results without having to spend a lot of time in the gym.
Bottom line: follow this plan for the next 30 days, and you will see changes in the lower body. Most importantly, continue after 30 days. The best weight loss results occur gradually over time. Quick solutions rarely result in lasting fat loss.