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If you weigh pounds, you need between 2, and 2, calories per day based on this equation. Subtract to 1, calories from your resulting number to determine an amount of calories that will encourage weight loss. Never eat fewer than 1, calories per day; not only is this unhealthy, it can slow your metabolism and, as a result, hinder your weight loss. Eating within your determined calorie range will result in noticeable weight loss. If you carry most weight around your legs and bum, you should see a difference within a couple of weeks. Knowing how many calories you need to consume to lose weight is helpful but, if your diet is unhealthy, staying within that limit will be tough.
Set Your Goals
Fresh fruits and vegetables, lean meats, skinless poultry, fish, whole grains and legumes will help you build a balanced diet that fits within your goals. Fruits and vegetables are always healthful choices for snacking, and most have fewer than calories per serving. Lean protein sources help balance your nutrition, and grains or legumes make your meals more filling. Sample meals that fit in a calorie-restricted diet include a broccoli and chicken breast stir-fry, salmon over fresh spinach, an egg white omelet with asparagus spears, ground turkey chili with black beans and oatmeal with bananas.
Replacing processed junk foods in your home and place of work makes it much easier to eat a low-calorie diet.
How to lose weight from bums, hips and thighs
The healthier your diet is, the easier it will be to drop weight from your legs, bottom and the rest of your body. Also, try to drink a minimum of 64 ounces of water per day. All physical activity burns calories, particularly intense exercise. Aim for a minimum of 30 minutes of vigorous exercise, five days a week. To speed up your weight loss, strive for an hour of vigorous exercise five to six days weekly. Weight lifting, skipping rope, running, hill sprints, stair climbing, jumping jacks, spinning, step aerobics and Pilates are examples of exercises to try.
Perform weighted exercises for your lower body to increase muscle tissue, which will reduce the appearance of cellulite. Most quality heart rate monitors will tell you roughly how many calories you burn every workout session. That's what happens when you lose weight. But if you want to lose stomach fat, the only way to do that really is by creating a calorie deficit through your diet. If you're not sure how to calculate that figure, there are various online tools I recommend Jordan Syatt's , and then you could try an app like MyFitnessPal to help you get a feel for what that looks like in practice.
To hold on to muscle while losing weight, you need to make sure your calorie deficit is small which will also make you more likely to maintain your weight loss , and ensure you're eating enough protein aim for 1g per lb of bodyweight and resistance training, which is what I did when I cut my body fat nearly in half in six months without losing my muscle. Jason Bone, Head of Strength at London fitness studio Flex Chelsea , explained to Insider that it's important not to drop your calories too low.
Jason Bone performs a front squat.
The Quickest Way to Lose Weight on Your Legs & Bum
Flex Chelsea. Too much of a deficit you'll be low on energy, and in turn, on enthusiasm.
Not to mention your body will start burning your muscle as well as fat, which isn't what we want. Bone also recommended reducing the amount of processed foods and refined sugar you consume, as this often leads to you craving more. Instead, focus on whole foods.
Best Way to Lose Bum and Thigh Fat
With regard to exercise, you want to focus on resistance training to maintain your muscle mass, and of course glute exercises. Bone recommends buying a short-loop fabric resistance band and said "they take lower body workouts to the next level to build your perfect peach. There's a whole host of exercises targeting the glutes that you can do with a band, such as sumo squats, curtsy lunges, glute bridges, and donkey kickbacks. Anyone been loving working out barefoot?!
If you don't know where to start, find yourself a trusted trainer and a good online workout to guide you through the movements — Flex Live, for example, offers four "Peach for the Beach" classes a week. On the whole, he recommends you aim to train four times a week, with at least one of those sessions being a full-body workout. Despite the myriad quick-fix diets and workout regimes out there, aesthetic change — particularly anything that will last — takes a lot longer than most people think.
If your only driver is changing how your body looks, you'll likely give up on any new diet or fitness habits long before you see any results. Gwazdauskas advises focusing on a long-term lifestyle change. You can't expect permanent results from a temporary fix, so you need to create a healthy lifestyle that you actually enjoy. All bodies are beautiful.
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As Insider's senior lifestyle reporter and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
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