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.
more: This Fat Burning Diet Will Put You On Track To Achieve All Your Weight Loss Goals
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 …
more: The 10 Best Exercises To Tone Your Butt
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.
more: Learning How To Lose Fat Has Never Been Simpler – Read This To Find Out
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.
more: 9 Super Quick Ways To Get Rid Of Thigh Fat
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.
more: Get The Perfect Posterior With These 9 Super Efficient Exercises
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!
more: The 7 Best Exercise Moves For Sexy, Lean Legs
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.
more: The Worst Foods That Increase Your Body Fat
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.
more: Lose Weight Fast With This Meal Plan
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.
more: How To Lose Weight In Your Legs And Butt
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.
more: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?
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.
more: Tips On How To Lose Butt Fat Fast
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.
more: 10 Minute Legs And Butt Workout
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!
How To Lose Weight From Your Legs And Butt
- Jump Rope
- Eat more protein
- Eat whole, unprocessed foods
- Get rid of processed foods from your diet
- Get rid of added sugar
- Add in strength training to your routine
I am 5’2″”, gained 45 lbs during pregnancy (was 20 lbs overweight pre-pregnancy). I had a c-section and did not lose weight until about 6m pp. After 3m pp I started drinking a weight loss stuff called Mummy magic weight loss tea 3 to 4 times a day before my meals and fortunately lost all the extra weight without troubling my breast milk.
i love this post! ill definitely do what u say, thanks!
veggies and lots of water are really very important in your diet
im gonna try jump rope and inclined cycling for my legs
definitely taking your advice for a firm butt and legs sooooon!!
i would like a toned butt and legs, ill try these! thanks for sharing!!
more proteins and leg exercises will make you achieve sexy and toned legs
i wish to lose thesw fats and so i’m trying these tips
i’ll try cycling to achieve my goal in this area
this post is going to be very helpful to me and my sister. we have the same problem areas
i love toning my butt and if you do the same, the legs really follow too
cardio really does help a lot. i do jog and run in the afternoon, makes me feel good and light
i love this post, i will share this one too
i need to lose those extra weight on my legs! i hope this helps a lot
i so badly need this! i would want to lose weight on my legs but get a more toned butt :)
cycling is definitely the best exercise to achieve fit and sexy legs, try uphill cycling for best results!
i wish to have a toned and firm butt
i really need to get rid of processed foods
im going to start this very soon. fingers crossed to positive results!
i love strengthening my butt and legs, thanks for this wonderful article
i’ve been doing a lot of jogging and a little biking when i get the chance. i can say these have helped me get more toned on the legs and butt, i love it!
these looks really effective, im gonna try them out
i love doing cardio exercises, im glad it also helps in burning fats from my legs
it’s true that cycling helps in weight loss, i now do this instead of just jogging. it gets me to more places
try to really get rid of processed foods and this will make look and feel good inside
these are very obvious but i just can’t seem to keep up :(
jogging and cycling are tested to be helpful in losing extra leg and butt weight
You’re right, cycling and a simple jump rope mah do the trick and i’m absolutely trying this soon
these are surely the best ways to burn the extra leg fats
great tips! can’t wait to try all of these!
im gonna try using the jumping rope soon. i think it will be effective too. thank you!