The Best Way To Lose Weight From Your Thighs, Back And Belly
Increasing physical activity and eating a balanced, nutritious diet can help you shed weight from your upper legs, back and midsection.
Exact spot reduction is impossible but lowering your overall body fat with exercise and diet helps you shed fat throughout your thighs, back and belly. Engage in aerobic activity, weight training and reduce caloric intake to tighten up your stomach area, back and thighs. Check with your doctor before starting a diet or exercise program.
Maintaining a caloric deficit by burning more calories than you consume helps you lower your body fat and tighten up your back, midsection and thighs. The Mayo Clinic advises losing 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you take in each day. If you initially lose weight at a faster pace make sure all dietary and exercise changes support your health.
Performing compound free weight exercises, like squats and deadlifts, twice each week helps you burn calories, shed body fat and tone the back, belly and thigh area. Compound movements activate multiple muscle groups, helping you burn more calories and lose fat. Squats help add definition to your thighs and deadlifts firm up your lower and upper back muscles. Add hanging leg lifts and incline sit-ups to your training sessions for tightening up your stomach area. Do four sets of 15 repetitions for each exercise, resting 40 seconds between sets to boost your metabolism and shed body fat.
Aerobic activity helps you burn calories, lower your body fat percentage and shed back, stomach and thigh fat. Jogging, running or walking for 150 minutes each week improves your mood, increases your metabolism and reduces the risk of certain types of cancer. Take the stairs instead of the elevator and walk instead of driving to locations within walking distance for a fat-burning boost.
Eating healthy, nutritious foods helps you lower caloric intake and shed body fat. Consuming complex carbohydrates, like oatmeal, berries and leafy greens, keeps your insulin levels steady, helping prevent weight gain. Eating healthy fats, such as natural peanut butter and safflower oil helps you feel more-full. Taking in lean proteins, like turkey breast and salmon, provides your muscles with amino acids. Amino acids form the building blocks of muscle, helping you power through fat-burning workouts which tighten up your stomach, back and thighs.