Having leg fat is often a source of worry for many people. Anyone, whether fat or slim, can develop leg fat. What makes it further complicated is the fact that it can be very hard to get rid of. While everyone has some amount of fat in their legs, having more fat in your legs than in other parts of your body can make it look quite obvious, which is why people often seek to get rid of it. In Nigeria, people with leg fat are often said to have ‘yam legs’. This is not something that most people are proud to have, so they often inquire about how to reduce yam legs. The truth is leg fat can also be hereditary, or sometimes as a result of weight gain. Studies show that women have the possibility of accumulating leg fat than men.
Like we noted above, leg fat can be quite tough to get rid of, as people do not always know what to do. Sure, exercising is important but not every exercise would help reduce leg fat, and reducing leg fat goes beyond exercise.
So today, we would be looking at some of the ways that one can reduce or get rid of leg fat.
1. Exercise, Exercise, and More Exercise
As you may have guessed, one of the sure ways to reduce leg fat is by engaging in exercise that targets that area of the body. Some of the types of exercise you can do include:
Strength Training Exercises
This sort of exercise involves increasing strength and developing muscles. Through this way, most of the fat around the leg can be converted to muscles, making the leg firmer, which would help give it a toned-down look. Some of the activities under this kind of exercise include squats, deadlifts, leg presses, lunges, and so on. Basically, any exercise geared towards strength-training would work, especially if it involves the leg.
These are the kind of exercises that you do that increases your breath and heartbeat rate. The good thing about aerobic exercises is that they help with burning calories and losing body fat. They are not also difficult to do, and most do not require any machine or equipment of any sort, so you may not need a gym for this. Some of the aerobic exercises you can do include running, jogging, hiking, swimming, cycling, and dancing. As you can see, some of these exercises target the leg, which would help reduce the fat in that region.
2. Change Your Diet
This tip would be very helpful for those with body fat. Reducing the amount of calories you consume can reduce fat in your body, even the ones in your leg. You can start by eating food with high fibre content. Such foods would easily fill you up and prevent you from eating often, essentially reducing your calorie intake. You can also add more fruits and vegetables to your diet and reduce your intake of junk and other sugary foods. Eat more whole grains, like whole-wheat bread. Get your protein from healthy sources like eggs, beans, nuts, lean meat, and seeds. Use oil with low cholesterol like olive oil and oils from certain nuts.
Eating healthier would cause observable changes to your body, including reducing leg fat.
3. Maintain Healthy Habits
Having leg fat cannot only be attributed to what we eat but also our type of lifestyle. Not getting enough sleep could cause an increase in fat in the body. That is why it Is advised that one sleeps well at night and observes naps during the day. Also, you should cut down on your alcohol intake. Alcohol has high amounts of calories, and consuming it often would only lead to weight gain.
Being stressed regularly could lead to an increase in appetite, causing one to eat regularly, eventually adding to leg fat. Find better ways to manage your stress such as sleeping, meditating, spending time out alone or with friends, and so on.
Maintaining a healthy lifestyle would reduce the chances of gaining weight unknowingly, helping to reduce leg fat.
Whether you want to feel comfortable wearing shorts or skirts or just want to improve your leg tone, reducing leg fat takes time. It is a combination of exercises, strength training, and healthy calorie intake.