Have you ever noticed extra fat deposits on the outside of your thighs? Are your jeans a little too tight? They, like many others, have saddlebags.
When you gain weight, extra fat can accumulate on your thighs. Women in particular gain weight, which tends to accumulate in the thighs, buttocks, and hips.
While fat is easy to gain, losing it can be quite difficult.
What causes saddlebag grease?
Saddlebag fat is more commonly found in females than males because females have larger pelvises. It can also be hereditary. In addition, estrogen triggers fat accumulation in women in the abdomen and thighs. This phenomenon occurs more often during pregnancy.
Away with the saddlebags
Although it takes time, you can lose fat from saddlebags. Incorporating simple lifestyle changes and daily activity can reduce the incidence of saddlebags and improve your overall health.
Adjust your diet
You are what you eat. Although your body needs carbohydrates, it’s better to incorporate healthy carbohydrates than trans fats. So instead of opting for pastries or fries for a snack, consider these healthy options:
nuts and seeds
Processed foods also play a role in excess fat accumulation. Fast food is convenient and can be tempting, but it’s not the healthiest thing for your body. At home, try recipes that emphasize vegetables. Adding protein to your diet can help your body burn more fat. To increase your protein content, you can incorporate fish, eggs, and lean meats for a fuller, healthier meal.
In addition to a healthier diet, daily activity can help reduce saddlebags. Exercising and incorporating cardio into your daily regime can help you burn fat and calories. Take a walk during your lunch break to burn some calories and strengthen your legs. Next time, take the stairs instead of the elevator. If the gym isn’t your thing, there are many activities you can participate in to incorporate a little cardio into your daily routine.
Here are some cardio activities you can do
If you love the gym, there are a number of exercises you can add to your workout to help fight saddle fat. Here are some useful exercises to help you burn fat:
High-Intensity Interval Training (HIIT)
Before doing any of these exercises, add some cardio to kickstart your workout. A regular cardio session of 30 minutes a day can help you burn fat, while exercise and strength training can strengthen your muscles.
How to lose leg fat
Whether you’re feeling more confident in shorts or a skirt, or want to improve your overall body composition, you may be looking for ways to tone your legs.
While there’s no quick one-time treatment that specifically targets your legs, you can develop a routine that will rid you of excess body fat.
By choosing exercises that tone your leg muscles, you can also make them look fitter.
How is leg fat formed?
Leg fat can be made up of different types of fat cells, including:
Subcutaneous fat: most common on the thighs and just under the skin.
Intramuscular fat: fat distributed in the muscle itself,
Most of the leg fat is subcutaneous.
Here are 3 ways to reduce body fat and tone your legs.
1. Do aerobic exercise
The first step in burning total body fat is aerobic exercise. Aim for 150 minutes of aerobic activity per week. Whether you run, swim, or bike, it’s important to choose a type of exercise that you can do at a moderate intensity to get your heart rate up and maximize calorie burn. One of the best aerobic exercises for legs is cycling. Its low intensity is especially helpful for beginners and is easy on the knees. Cycling also increases muscular endurance in the following areas of the body:
If you’re not ready to take a cycling class, consider investing in an exercise bike.
2. Strengthen your muscles
Fat loss alone can lead to less toned legs, so invest time in building muscle. Weights and rowing machines are effective tools for leg strengthening exercises, but you can train leg muscles just as effectively without special equipment. Lunges are among the most comprehensive leg exercises because they tone the quads and hamstrings, as well as the inner thighs and glutes.
Follow these steps for an effective lunge:
stand up straight If necessary, place your hands on your hips for more balance.
Step your right leg forward and your left leg back, then bend your right leg at the knee and form a 90-degree angle.
To avoid injury, make sure your right knee doesn’t go past your ankle.
Press your weight onto your heels.
Return to your starting position.
Complete the desired number of reps, then switch legs.
3. Reduce your calorie intake
Exercise is the most effective way to tone your leg muscles, but you also need to harness the power of a calorie deficit to lose body fat. Reducing your calorie intake is the first step you must take as your body naturally uses excess fat as its next source of energy. Think of the calories you eat as a budget and try to stay within that budget most days of the week. Just make sure your calorie deficit isn’t too big. Consult your doctor to determine your calorie needs, especially if you have an underlying medical condition.
Remember that morphing legs and melting saddlebags takes time. Many diet and exercise companies promise quick leg transformations with their programs. As with any weight loss, getting the legs you want takes time and consistency. Losing body fat in general and focusing on exercises that tone your legs can make them look slimmer. Patience builds a finer and stronger foundation for your body.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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