If you’re here reading this right now, you probably consider your legs and butt your trouble spot and wonder how in the world to rid yourself of the stubborn fat residing there once and for all.
That way you can finally feel comfortable in your favorite bathing suit, or short shorts. You want the freedom of knowing your bottom half looks great without feeling self conscious or tugging at your bottoms.
You’re not alone in this desire; it’s actually a top ten reason women exercise. So don’t worry- you can get rid of the fat! Others have done it and you can too.
First you have to shatter the myth that you can lose fat exclusively from one area. This just isn’t possible.
Instead you need to reduce your overall body fat which reveals the natural sexy shape of your legs and but which is what you really want anyway.
So here’s our expert list of the quickest ways to get you there …
Take The Quiz: Which Veggies Fight Abdominal Fat?
The Best Ways To Burn The Fat With Cardio
Burn The Fat With Jogging
Cardio is fantastic for burning total body fat. The most popular cardio exercise is jogging.
The idea is that you can pretty much do it anywhere. You can jog on a treadmill, jog outside, jog on a track, or a trail. You can even jog-in-place right in your living room in front of the tv.
You don’t need an instructor or video so it’s a convenient no-brainer. You can also jog alone or turn it into a social outing with your friends.
As simple as it sounds, jogging is incredibly effective. Jogging for one hour burns an impressive 398 calories! If you run faster at a 6 mile per hour pace, you can burn 557 calories an hour.
Oh and did we mention it’s great for toning your legs and butt? Well that’s a given.
Burn Fat With Jump Rope
Jump rope is another amazing cardio exercise. The amount of calories that you burn for 1 hour of jump rope depends on your weight.
For example, a 160 pound person burns 730 calories jump roping for an hour, a 200 pound person burns 910 calories, and a 240 pound person burns 1,090 calories per hour.
Jump rope is so amazing because it works so many muscles in your body, especially your legs. It will tone and strengthen your legs and butt in no time.
Burn Fat With Cycling
The great thing about cycling is that you can do it indoors, or outdoors.
It might seem like cycling doesn’t burn that many calories since you just use your legs to move the pedals, but it actually works out your abdomen, thighs, and arms as well.
Cycling is great for building and toning muscles in your legs and butt. The more muscle you have in your legs and butt, the more calories you will burn at a resting rate.
This is because muscle requires more calories to maintain than fat does. If you cycle at a moderate-fast rate for just one hour, you can burn roughly 650 calories!
The Best Ways To Burn The Fat With Your Diet
Burn The Fat With Protein
Diet is a very important part of losing fat. The first thing that you should do is add more protein to your diet.
This can be in the form of lean meats, nuts, seeds, beans, and legumes. Protein works wonders for your body because it helps keep you full longer, and it also helps your body build muscle.
Burn The Fat With Whole Unprocessed Foods
Eating whole foods is one of the easiest ways to lose fat through diet.
Whole foods are foods such as fruits, vegetables, whole grains, nuts, seeds, legumes, non processed meat, eggs, etc.
The reason why they work so well for weight loss is because they are naturally lower in calories. For example, one apple, which is a great snack, contains only 80 calories.
If you make half of your dinner plate vegetables, those vegetables probably won’t have more than 100 calories. Whole foods are also full of fiber and water which will keep you hydrated, and keep you full for longer periods of time.
Get Rid Of Processed Foods
If you eat large amounts of processed foods, that will hinder your weight loss.
Foods such as cookies, chips, baked goods, fast food, pre-made meals, candy, chocolate bars, and more are terrible for your health, and they cause fat to accumulate on your body.
Processed foods contain little to no nutritional value, and they are extremely high in calories. Processed food can be very addicting too.
The sooner that you cut processed food out of your diet, the sooner that you will stop craving it. The more that you eat whole foods, the more you will crave them.
Get Rid Of Added Sugar
Apart from the natural sugar that’s in fruit, you should cut out added sugar from your diet. Sugar causes weight gain and insulin spikes in your blood. It also causes sugar rushes.
Sugar is a processed food that doesn’t contain any nutrients, and like most processed foods, it can be addicting. Baked goods, candies, and chocolate bars contain the most sugars.
If you have a sweet tooth, try making your own healthier desserts using foods such as dates for a sweetener.
Don’t Forget To Burn The Fat With Strength Training
The marvelous thing about strength training is that you can do it at home using your own body weight as resistance.
A highly effective strength training exercise for your legs and butt are squats. There are several types of squats such as plié, sumo, and jump squats.
One legged squats are especially effective, which is when you place one leg straight forward in the air, while you squat with your other leg. Put your arms out to help yourself balance or use a chair.
If you do 15 minutes of these squats a day, you will see shockingly faster results. One legged squats are difficult, but they are worth the 15 minute effort.
Other Things To Remember
The fat will not magically all disappear within one week. Consistency is key!
Keep exercising, and keep eating healthy, and you will see the changes slowly start to appear not just in your legs and butt, but all over your body. Just don’t give up!
Change things up so you don’t get bored. Incorporate different types of cardio into your exercise routine, and try new foods as well.
Not only will this spice things up, but it can boost the amount of fat that your body burns. Diet is the most important, if you follow the simple diet tips given above, you will see results.
Don’t stress too much about this, try to make losing weight fun. If you stay consistent with diet and exercise, your dream body is achievable as long as you don’t give up!
Want to find out which unique veggies fight abdominal fat? Click here to take our quick (and shockingly accurate) “Which Veggies Fight Abdominal Fat” Quiz right now and find out which unique veggies will shred abdominal fat…