Lose leg fat in 10 days

You can't lose weight in just your legs, without losing weight all over your body.

As you reduce your body fat by managing your calorie balance, you'll lose some weight in your face, arms, belly, butt and legs. The other factor to keep in mind is that your body type determines how you lose fat. If you tend to store fat in your lower body, usually that tends to be the most stubborn fat. You might notice fat loss in other areas of your body first. But stick with it because you will eventually lose fat in the legs, even if it takes time. Diet plays the starring role in weight loss. Weight gain is largely the result of a caloric imbalance. When you take in more calories than your body needs for energy production, those calories are stored as fat.

Your calorie needs depend on several factors, including your age, weight, gender and activity level. It's very specific to you as an individual, and your doctor or a nutritionist is the best person to help you determine your sweet spot, calorie-wise. A rough estimate that's been bandied about in the health field is that cutting 3, calories from your daily diet will equal 1 pound of fat loss.

While this is probably a reliable estimate in the short-term, according to Today's Dietitian, it doesn't hold up over time. But for the next 30 days, you can use it as a rough guide for managing your calorie intake. According the aforementioned estimate, if you cut to 1, calories from your diet weekly, you'll lose 1 to 2 pounds per week.

This means reducing 70 to calories a day — totally manageable. Combine this with the increase in exercise you're about to implement, and you'll see some significant fat loss over the next month. Managing your calories is not nearly as challenging when you eat a clean diet. A clean diet, also sometimes referred to a whole foods diet, is one that is based around eating foods in as close to their natural state as possible.

Try Out Some Calf Raises

So what can you eat? Make the focus of your diet fresh fruits and vegetables — salads, sauteed spinach, steamed broccoli. Clean protein — such as white meat chicken, fish, tofu and beans — will help you feel satisfied at meals and give your body the raw materials for building muscle, which will increase your metabolism more on that later.

Whole grains, like brown and black rice and quinoa, are healthy additions to your meals, rich in fiber to keep you full and long-lasting carbohydrates to give you energy for your workouts. These should take the place of any refined carbohydrates — breads, pastas, white rice — you might be used to eating.

Avoid sauces and cheese toppings and use a minimal amount of healthy oils, like olive oil, for cooking. Make use of herbs and spices to add flavor. Although an occasional sweet treat is OK, commit to cutting out any other foods that don't live up to clean standards. Exercise is the other part of the fat-loss equation, and cardio is going to make the biggest difference in the short-term. In the next 30 days, plan to fit in a cardio workout most days of the week. Put it on your calendar, and make it a priority. Any type of cardio is better than none, but you've got a goal to reach. The harder you workout, the more calories and fat you'll burn.

So aim to increase the intensity of your cardio sessions; go into each session with the goal of working as hard as you can for whatever amount of time you have. A little more intensity can make a lot of difference. For example, if you you walk at an easy pace of 3.

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• The Easiest Way To Lose Leg Fat In Thirty Days?

However, if you run at a pace of 5. High-intensity interval training is another highly effective method of cardio training. Targets: Medicine ball slams target triceps, abdomen, shoulders, calves, back, glutes, and quads. Targets: This yoga exercise firms and tones the shoulders, abdomen, and buttocks. Targets: The stability ball V-pass targets your abdomen, glutes, and shoulder areas.

Which exercises from the list did you like? Repeat the same with your right leg. Side plank oblique crunch. Place your left palm behind your head and slowly left your left knee toward your left elbow. Place your hands behind you. Then repeat with the other one. Stability ball mountain climber. Bend forward and extend your arms forward while stretching your right leg behind you. Stop when your knees align with your chest.

• How to Lose Thigh Fat (Fast): The Only Guide You Will Need?
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Bend your right knee and keep your legs engaged.