The best exercise to lose leg fat

Moskovitz says everyone should aim for nine servings of fruits and veggies every day: two to three half-cup servings of fruit, and the rest veggies one cup raw or one-half cup cooked. When your body transforms carbs into glycogen, they're stored along with water in your liver and muscle.

That means the more carbs you eat, the more water your body stores. She suggests getting a minimum of 75 to grams of carbs per day, although some people might need quite a bit more depending on their height, weight, and activity level.

That said, there is such a thing as too much coffee. She suggests sticking to two cups per day max. It seems counterintuitive, but the less water you drink, the more your body holds onto it.

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3. Stay Hydrated.

It also helps curb your appetite, since dehydration mimics hunger. Aerobic exercise is another way to flush out excess salt and fluids, says Moskowitz. The higher your calorie burn, the bigger calorie deficit you can create and the more likely you are to lose weight—and drop fat all over. Just remember: You have to stay hydrated. Keeping tabs on your diet also means planning your meals ahead of time as often as possible. Pack every meal with fiber and protein to boost weight loss, since both macronutrients help keep you fuller on fewer calories.

Protein , in particular, is essential for building the lean muscle that will make your legs look great. Moskovitz suggests trying for a total of 25 to 35 grams of fiber and 75 to grams of protein per day from veggies, fruits, whole grains, and lean meats. Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats.

Focus on your inner and outer thighs with lateral lunges and band leg side raises; and hit your hamstrings with deadlifts, reverse leg curls, and bridges with hamstring curls. Choose your favorite exercises from each group and complete each for eight to 12 reps at your maximum weight for a total of three to four sets.

Ideally, try for two days of leg workouts each week, mixing multi-muscle compound movements think squats and lunges with more targeted exercises like bridges and hamstring curls. Lauder-Dykes, who is a strength and conditioning coach and trainer at Fhitting Room , a high-intensity training studio in New York City, says the most important thing to do is switch up your moves. Some examples: Add front squats to your routine and you target your quads, while back squats work your glutes and hamstrings more. Focus on single-leg movements like lunges and split squats and your stability muscles, including your inner and outer thighs, will fire up to keep you steady, Lauder-Dykes says.

To get more bang for your buck in a shorter amount of time, combine strength training and weight lifting with HIIT , says Lauder-Dykes—it'll help you burn extra calories and create a calorie deficit, which is required to lose fat, he adds. In this exercise, you start by standing with your legs open just a little wider than your hips.

In this position, you take one step sideways and bend that leg until your thigh becomes parallel to the ground. Your knee should also stay aligned with your ankle. Keep the leg bent for a couple of seconds then return to the original position. Repeat the whole process again with the other leg.

To make it more challenging, you can use a medicine ball. Hold your medicine ball in front of your chest with both your hands. Only use the medicine ball if you can hold the weight consistently in your hands without feeling the need to stop before the reps are complete. Perform each of these exercises at least times for each leg. The main feature of these exercises is that they require virtually no equipment to perform and can be done anywhere at any time.

It is important to make up for all the lost water by consuming sufficient amounts of water. You may also want to add some additional quantity to this amount though to make up for the water you lose during the exercise. Water consumption goes beyond just the replenishing of your lost reserves. Water is needed by our body to do practically everything in our body! Add to that the fact that water is practically a major need to stay alive and you can see why it is a crucial part of this process too!

Our diet has a major impact on the way our body consumes our stored fat and the metabolism level it maintains. We are all aware of the different categories of foods that you can eat and that giving each of these the correct portion is very important to meet your targets. Complex carbohydrates like starch provide your body with a lot of reducing sugars like glucose and fructose which are actively stored as fat by the body. Using whole foods like oats, unprocessed wheat and other grains like brown rice is the way to go for you. These whole ingredients have fewer quantities of starch and are also a source of fiber which is essential to losing thigh fat.

While this may be correct, you cannot follow this advice blindly.

Try Out Some Calf Raises

Your focus should be on eating lean meats such as poultry and fish, which contain almost no fat at all. You can also eat things like nuts, beans, etc. While you can eat all the veggies you want, do not overdose on fruit because they still carry sugar which is also not good. We will talk more about that later. Any types of monounsaturated fats or Omega 3 fats like the ones you find in fish provide great benefits to your body.

They also help lower your cholesterol levels and you can also find them in things like olive oil, nuts, and many seed oils. Use low-fat items and eat things like yogurt as it helps a lot in the digestion process. This, in turn, helps you retain strength when you are working out. Found in most sweet products and a lot of processed foods, it can make you gain fat very fast. Make sure you avoid sweets, sweetened beverages and any other items that contain added sugar.

You could substitute it with honey but that too should be consumed in conservative quantities. While you can easily manage your food intake by taking a close look at what you are eating, you can also opt for pre-planned diets. This diet focuses on reducing your carbohydrate intake by substituting it with some fats, but mostly proteins.

However, it does not eliminate it completely since your body always needs glucose to function which comes from carbohydrates. It also focuses on consuming fats and proteins and reducing carbohydrate consumption. The main difference between the two however is that Atkins focuses on eating more proteins while keto focuses on eating more fats. The percentage of carbs in this diet is also lower than the Atkins diet.

It comprises of taking a break from consuming food for a major part of the day.