Quick weight loss diets have been around since the world’s first dieter looked at their belly and thought, “I need to lose a few pounds – NOW.” Even though experience has shown that quick “fad” diets usually result in temporary weight loss, dieters are still looking for the Holy Grail: A diet that lets them lose weight fast and keep it off.

While there is no miraculous instant weight loss trick, you can take steps to speed things along without resorting to a quick weight loss diet. Here’s how:

Rev Your Metabolism with the Right Foods

Are you eating too many calories? The problem might be that you’re eating too few. Years of yo-yo dieting can slow down your metabolism by 30%. To get it back on track, you’ll need to eat enough calories to fuel your basal metabolic rate (BMR).

You can find detailed BMR calculators online. They will tell you how many calories you need to get through a day. If you exercise or have a physically demanding job, you will need more. Try to get most of your calories from lean protein, whole grains, nuts, fruits and vegetables.

Don’t let an initial weight gain scare you off; your body needs time to repair itself. Once you’ve spent a few weeks or months eating an appropriate number of calories, your metabolism will speed up and the pounds will fall away.

You can easily lose a pound a week by sticking to a balanced diet, or two pounds a week if you add exercise.

Don’t Forget the Exercise

Most quick weight loss diets don’t include any form of physical exercise. They encourage you to lose weight rapidly by eating very little. While that can lead to a quick initial weight loss, the weight will come back when you start to eat normally again. Plus, quick weight loss diets don’t provide the same health benefits as a balanced diet and exercise.

Experts agree that the best exercise routines include cardio and strength training. If you have a lot of stress in your life, you should also consider yoga for stretching and relaxation. Three to five hours of cardio exercise plus one or two hours of strength training are enough to make significant changes in your body shape and fitness level.

Exercise provides all kinds of health benefits. It will improve your mood, help you sleep soundly, make you stronger and leaner, and improve your balance. It also protects your heart and wards off metabolic disorders like type 2 diabetes. These are perks that quick weight loss diets cannot offer.

Forget Starvation Diets

We’ve all heard the tales of celebrities who drank nothing but lemonade with maple syrup and cayenne pepper to quickly slim down for a role. What we don’t hear about is the aftermath: Those same celebrities regained all the weight as soon as they ended their quick weight loss diets.

Don’t put your body through the stress of quick weight loss diets. At best, you’ll end up tired, hungry, grouchy, dehydrated, and heavier than before. At worst, you could seriously damage your metabolism, making it impossible to lose weight even when you eat very few calories.

To maintain a healthy weight, your body needs to be healthy. Feed it right, move it often, and give it the hydration it needs to perform at its peak.

There has been a trend toward low carb diets in recent years, but studies have shown that the healthiest diets incorporate food from all the food groups.

It’s possible to get all the variety you need from a plant-based diet, but the best vegetarian weight loss diet is one that provides plenty of protein, fats, and carbs. All of these food groups play role a role in successful weight loss.

The Importance of Protein

Protein fuels our muscles and helps us build more lean muscle mass. It is digested slower than carbohydrates, so it helps us feel satisfied longer. Protein is a food of choice for sustained energy; runners eat protein to keep their energy levels high during marathon runs.

One criticism of vegetarian diets is that they don’t provide enough protein. This is actually a baseless fear, since you can get plenty of protein without eating meat.

A vegetarian weight loss diet can incorporate protein from nuts and nut butters; soy and meat substitutes; and low-fat dairy products. These proteins are even more complete than the ones you get from meat, and they’re much lower in saturated fat.

In addition to protein, a good vegetarian weight loss diet should include plenty of calcium. It has proven fat-burning qualities that will have you slimmer in no time.

The Importance of Fats

Like protein, dietary fat keeps our hunger under control. It’s also one of the most misunderstood food groups. Low-fat diets are often unsatisfying, but trans and saturated fats are dangerous to our hearts. How can a vegetarian weight loss diet be healthy if it’s high in fat?

All fats should be eaten in moderation, but unsaturated fats should be part of a heart-healthy diet. These fats come from plant sources like olives and olive oil, avocados, and nuts, making them a perfect choice for vegetarians.

Unsaturated fats have been shown to prevent heart disease, and they can even reduce plaque build-up caused by high cholesterol. These fats raise levels of good cholesterol, which sweeps through arteries and clears away plaque. Unsaturated fats also lower levels of the bad cholesterol that accumulates in arteries.

Because of its ability to satisfy hunger and reduce cravings, fat is an important tool for dieters. If you go too long without it, you risk having strong cravings and feeling hungry most of the time – a recipe for weight loss disaster!

Carbs & Vitamins

Vegetarian diets provide plenty of carbohydrates. Carbs are good for quick energy, so they’re a good food choice before and after workouts. But be careful which carbs you eat. Some, like products containing a lot of refined sugar, starch, or white flour, can actually make you gain weight and can leave you hungrier than before!

The best carbohydrate sources are fruits, vegetables, and whole grains. If you can’t give up bread and pasta, switch to whole wheat and whole grain varieties. These products contain more fiber than their refined counterparts, and they don’t cause blood sugar spikes and crashes.

The Dangers of Soy

Soy is a common protein source for vegetarians, but too much of a good thing can cause problems. Soy consumption has been linked to thyroid disorders and slow weight loss. That doesn’t mean you should avoid it completely; just eat and drink it in moderation instead of with every meal.

How much soy is too much? Ask your doctor or nutritionist to make a recommendation. They will take your medical history into consideration and come up with an amount that’s right for you.

Throughout history, people have tried almost every way possible to lose weight. You might feel like you’ve tried everything yourself – but have you ever considered self hypnosis to lose weight?

It works for many folks, but not for everyone. However the success rate is high enough to make self hypnosis a viable weight loss strategy.

Sound intriguing? Let’s take a closer look at the pros and cons of using self hypnosis to lose weight.

Pro: Self hypnosis doesn’t require special equipment.

You don’t even need a hypnotist, because you’re doing the hypnosis yourself! Unlike some weight loss programs, self hypnosis requires nothing but you and your belief. However, if you’re first starting out, you might want to visit a hypnotherapist to become familiar with the process.

If you’re not accustomed to diet and exercise, it’s worth the time and money to consult a doctor and a nutritionist to come up with a healthy eating and exercise plan. Combined with the self hypnosis, these measures will have you slimming down before you know it.

Pro: Self hypnosis is an established self-help mechanism.

Hypnosis has been used to accomplish everything from recovering lost memories to giving up smoking. Fans swear by it, but many folks are still skeptical of its merits. One thing’s for sure: For one reason or another, self-hypnosis has helped thousands of people lose weight.

The exact mechanism is not understood, but if you talk to someone who has used self hypnosis to lose weight, they will likely tell you that it worked for them when nothing else did. Such stories are common.

Con: It’s not scientifically proven.

Studies have consistently failed to find a definitive link between hypnosis and weight loss. It’s thought that some people experience a placebo effect similar to that seen during medical trials. Even though the hypnosis has no real benefit, the thinking goes, people who believe it will bring results will get results.

The important thing is that many people attribute their weight loss to self hypnosis. They tried other methods unsuccessfully, but finally managed to use self hypnosis to lose weight. For these individuals, the benefit of self hypnosis is very real.

The principle of belief is a key component of the Law of Attraction, also known as the Secret. Followers of this method maintain that if you believe something is real, it will eventually become real. For example, if you believe you will become wealthy and make smart investments, you will become wealthy. If you believe you will lose weight and you make wise food choices, you will lose weight.

Con: It doesn’t work for everyone.

For whatever reason, some people just can’t be hypnotized. If you’re having a lot of difficulty entering an altered state of mind, try simply relaxing and doing some visualizing exercises. Yoga can help with visualization. Once you learn to control your breathing, clear your mind, and focus on a goal, self hypnosis might not be far behind!

If you’re serious about using self hypnosis to lose weight, look online for a detailed tutorial to help you get started. Or check your local library or book store for a self hypnosis guide that will take you step by step through the process.

If you’ve tried other weight loss methods without success, you might want to try self hypnosis to lose weight. It’s harmless, and you never know – it just might work!

Have you heard of the Law of Attraction? Weight loss is one of the many goals you can reach by employing its concepts. In fact, many dieters have found success with Law of Attraction weight loss programs, even when other plans have failed.

The Law of Attraction really boils down to belief, and belief is a powerful thing. For example, someone using the Law of Attraction for personal success learns to visualize their goals. If they want to get a better job, they visualize being hired into a better position. They believe that it will occur. They begin to dress and conduct themselves like a successful person. In theory, these steps will cause the goal to manifest in the person’s life.

By using the Law of Attraction, weight loss can be achieved. If you’re thinking about using this technique, here are some helpful tips to get you started:

Visualize Your Goal

There is a difference between imagination and visualization. Visualization means analyzing your goal and all the ways it would affect your life. How will you feel when you lose weight? Will you be more outgoing? How will you feel physically? How will weight loss enrich your life and the lives of your loved ones? Where will you go and what will you do once the weight is gone? What will your life look like?

Sit down and take your time to really think it through. As you spend more time visualizing your goal per the Law of Attraction, weight loss will come within your reach.

Plan Your Path

Of course, it takes more than visualization to lose weight. What steps do you need to take in order to accomplish your goal? Make specific plans about when, where, and how often you will exercise. Plan which foods you will eat, and how you will get adequate hydration and sleep. If you have a great deal of personal stress, plan ways to reduce it. The specific details are the difference between planning and dreaming.

After you’ve made plans, go out and purchase the necessary supplies. Do you need comfortable clothing to work out in? Will you join a membership, or exercise outdoors or at home? Where will you shop for fresh produce and lean meat? How will you make room in your food budget for fresh, whole foods?

Finally, plan a reward for each weight loss milestone. Your milestones don’t have to be measured in pounds and inches, although that’s a fine approach if it works for you. You might measure your success in terms of physical health, lower blood pressure, or joints that don’t ache. For each milestone you reach, reward yourself with something that makes you feel good.

Live Like a Thin Person

Whenever you sit down to eat, ask yourself how a thin person would eat. Would they rush through a second helping of dinner, or would they take their time and thoroughly enjoy a single portion? Would they drink sugary soda, or would they sip water or tea throughout the meal to fill up faster? Would they watch television after dinner, or would they do something fun and active?

When you use the Law of Attraction, weight loss is easier than ever. If you visualize a thinner you, and you live like a thin person, you will get thinner. Take heart, because a new you is on the way!

It’s been a dieter’s quandary for ages: How can you reduce tummy fat without starving yourself or working out non-stop? Can you shrink your stomach without getting skinny all over?

In the past, dieters believed that doing endless sit-ups and crunches would target the fat in their abdominal region. Sadly, spot reduction is a myth which has been put to rest. It’s not possible to reduce tummy fat without reducing your overall body fat percentage. But it is definitely possible to lose fat and make your tummy look flatter with the right combination of food and motion.

Foods that Reduce Tummy Fat

Some foods promote extra baggage around the middle, and others reduce tummy fat. It’s not just a matter of how much you eat; the types of foods you eat can also have a drastic effect on your waistline.

For example, some foods and chemicals put stress on our bodies. Caffeine and nicotine are two popular substances that act as stimulants. They increase our heart rate and blood pressure. When these vital signs go up, our bodies take it as a sign of danger. They automatically go into self-preservation mode, hanging on to extra calories by storing them as abdominal fat.

That’s because our bodies produce a stress hormone called cortisol. Cortisol is responsible for extra fat storage, particularly around the waist. This type of fat is especially dangerous, and has been linked to cancer, heart disease, and diabetes.

Insulin production can make the problem worse. Our bodies produce insulin in order to utilize glucose. Sweet flavors can trigger a release of insulin even when our blood glucose levels are low or normal, which is one reason why people report feeling hungrier after eating foods containing artificial sweeteners. The insulin drives down the blood glucose level, making us very hungry. This leads to excessive eating, and accumulation of belly fat.

The best foods to help you reduce tummy fat are those which don’t trigger a flood of insulin, and don’t throw the body into preservation mode. These include nutritious, slowly-digestible foods like whole grain breads and pastas, lean meat or tofu, whole nuts, fibrous fruits and vegetables, olive oil and avocados.

If you cannot bring yourself to give up caffeine, switch to green tea instead of coffee. The tea contains enough caffeine to perk you up, plus phytonutrients that provide a host of other health benefits, including a faster metabolism!

Exercises that Reduce Tummy Fat

Of course, diet is just one side of the weight loss equation. The other is exercise. While it’s not possible to target only your abdominal fat, cardio and strength training will help you reduce your overall body fat percentage. You can also do exercises that isolate your abdominal muscles, giving you a shapely six-pack that will emerge as soon as the extra fat is gone.

It doesn’t matter what kind of cardio exercise you do; you can walk briskly, go for a swim, jog around your neighborhood, take up martial arts, or spend time working in the garden. Find an activity you enjoy, and participate in it at least three to five hours each week. Your heart health will improve, and the pounds will start to vanish – even around your middle.

Strength training is important for fat-burning, too. The more lean muscle mass you have, the more calories your body burns, and the less fat it stores. Find a strength training regimen you can do for half an hour, three times a week. An ideal routine targets different muscle groups on different days. For example, you might work your arms and shoulders on Monday, your abs and core on Wednesday, and your legs and lower body on Friday.

Take time in between sessions to rest, and always stay hydrated! Your body won’t burn fat as efficiently if you don’t drink enough fluids. Aim for 64 ounces of pure water daily, or as much as 1 ounce per pound of body weight.

Double chins are a sad fact of life for many of us. If you have a naturally round face, you might be especially prone to storing extra fat beneath your chin. While there are no instant cures, you can reduce double chin fat the same way you reduce fat everywhere else: By exercising more and eating less.

But fat loss doesn’t need to be torturous. Here are some ways you can reduce double chin fat without working yourself to death or saying goodbye to your favorite foods.

Foods that Reduce Fat

Some foods make you gain weight, and others promote fat loss. Carbs can lead to weight gain if you eat the wrong kinds. Bad carbs are typically defined as any food that gets most of its calories from refined sugar or refined white flour.

Low-fat dairy products are excellent fat fighters. Studies have shown that people who consumed 3 servings of dairy each day lost more weight than those who didn’t consume dairy products.

Unsaturated fats, like those found in nuts, olives, olive oil, and salmon, are also good for speeding up your metabolism. They also make you feel full for longer periods of time, which keeps you from overeating due to hunger.

Carbohydrates are important for keeping your energy up and helping you keep a positive outlook. Low-carb diets have been shown to cause depression in some people. Instead of cutting carbs completely, switch to the healthier kind found in whole fruits, vegetables, and products made from whole grain.

Finally, sip green tea in the morning instead of coffee. Green tea revs up the metabolism, making your body get rid of its fat stores faster!

Exercises that Reduce Fat

Cardio exercise will also help you burn fat faster, which will help you reduce double chin fat – and every other kind. Five hours of cardio exercise each week will promote weight loss and keep you feeling great. Note that it doesn’t matter which cardio activity you choose. Persistence is key, so choose a few activities you enjoy, and cycle through them each week.

Strength training is also important for building muscle and speeding up the metabolism. Build more muscle and burn more fat by pumping iron three to five times a week. If weight-lifting doesn’t appeal to you, try yoga or isometrics.

Facial Toning Exercises

Some people believe you can reduce double chin size by toning the facial muscles. While this hasn’t been backed up by science, many folks swear by facial toning exercises.

To target a double chin, stick out your lower lip as far as you can. Then scoop it up and over your top lip. Hold for 10 seconds, and release. Do 30 to 40 of these each day. (The process looks rather amusing, so you might want to do it when nobody is watching!)

Hydrating to Reduce Double Chin Size

If you’re bloated, your face is one of the first places to show it. Sodium and sugary carbs are two of the biggest bloat-producers, so cutting down on them can reduce the appearance of a double chin.

Carbs cause bloating by attracting water, which makes muscles and fat deposits swell in size. Sodium causes inflammation in the body, causing it to retain fluid in an effort to dilute the sodium. This leads to bloating, and bloating leads to a larger double chin.

Beat bloating and reduce double chin size by drinking lots of water. Drink at least 8 glasses a day. If your face and hands are still puffy, drink 2 or 3 more glasses. Avoid sodium, sweets, and white flour products until your bloating is under control.

Ladies, are you looking for a plan to help you lose weight after pregnancy? New moms have an especially hard time losing weight because they have to pull double duty by getting in shape and looking after the new arrival. With time at a premium and fatigue at an all-time high, is post-pregnancy weight loss even a realistic goal?

Yes, it is! There are several tricks you can use to lose weight after pregnancy without collapsing from exhaustion.

Make Time for You

Every mom knows that this is easier said than done, but you have to take care of yourself if you want to take care of your loved ones. That includes taking time to get in shape. It can be difficult to find an hour a day, or even a half hour, for exercise. Try to get your spouse or a friend or relative to watch the baby while you work out. Some fitness centers have Kids’ Clubs that offer infant care. If that’s not an option, time your home workouts to coincide with the baby’s naps.

It doesn’t matter if you have an hour-long session or four 15-minute workouts each day. The total time spent working out is what’s important.

Eat Nutritious Foods

In order to lose weight after pregnancy, you’re going to need to make sure you eat an adequate number of calories each day. If you are breastfeeding, you’ll need even more.

If you don’t eat enough calories, your metabolism will slow down. It can become 20 – 30% slower than normal. Also, if you fill up on junk foods, you and your baby won’t get the best possible nourishment, and your energy level will take a nose-dive.

Eat smaller portions of food several times a day. Never go longer than 2-3 hours without eating something nutritious. Get plenty of calcium from dark green vegetables and low-fat dairy products. Calcium will kick your fat-burning metabolism into high gear. Round out your food selections with fresh fruits, lean protein, and whole grain products.

Exercise With the Baby

Weight loss doesn’t have to be a solo act. You can lose weight after pregnancy – and have lots of fun – by bringing your baby along! Join an online weight loss community to connect with other new moms in your area who might want to join you for stroller walks and swimming with the little ones. You might be able to find baby-and-me exercise classes at your local recreation center.

If you prefer to spend some one-on-one time with your baby, go for long walks while you push them in their stroller. Try to vary the locations of your walks by strolling at the zoo, the mall, a local park, or just around your neighborhood. When your baby starts walking on their own, take them to a playground and run and play like they do.

Look for Support

Support networks are so important for new moms. Many women who try to lose weight after pregnancy find that it’s just too hard to do it alone. Whether they provide babysitting service or a morale boost, friends and family can play a vital role in your success.

It’s also important to connect with other new moms who are facing the same struggles as you. Find a good community of new moms who are trying to lose weight. Read about their obstacles and how they have learned to overcome them. Then share your own tips for success. You’ll be surprised by how good it feels to know you’re not alone.

Get a Good Night’s Sleep

This is another one of those tips that’s not easy for new moms to follow, but it’s important to try. Insufficient sleep can cause all sorts of physical and emotional problems. Worse, studies have shown that most people don’t get enough sleep. That’s especially true for new parents with babies who don’t yet sleep through the night.

Pregnancy is hard on the body, and the added stress that a newborn brings can leave you feeling exhausted fast. At least 3 times per week, get your spouse or a friend or relative to respond to the baby’s cries while you get 8 – 10 hours of sleep. Use ear plugs if you need to. The high-quality sleep will help you in many ways.

Breastfeeding moms might have to wait a little longer before adequate sleep becomes a regular part of life. Just catch naps when you can, and remember that, someday soon, your baby (and you) will be sleeping through the night.

Thighs are a common “problem area”. Many of us accumulate fat on our upper legs, especially as we age and become more sedentary. Fortunately, there are several strategies you can use to trim the fat. Let’s learn how to lose thighs through a combination of cardio, diet, and strength training.

How to Lose Thighs with Exercise

You can do all the leg presses in the world, but you’ll only end up with well-developed thighs hidden beneath a layer of fat. To slim down your upper legs, you’ll need to do regular cardio workouts.

Cardio workouts keep our hearts pumping and our blood flowing, which kicks our metabolism into overdrive. The faster your metabolism, the quicker your body turns calories into energy, rather than storing them as extra fat.

The American Council on Exercise recommends 3 to 5 hours of cardio exercise each week. If you’re trying to lose weight, consider doing 4 to 6 hours a week.

For extra toning, go heavy on exercises that work your legs, like stair-climbing, walking, jogging, and kick-boxing. Many gyms offer group exercise classes that incorporate cardio kick-boxing moves.

Walking and jogging can be modified to suit your needs. You can take the weight off of your joints by walking or jogging on the bottom of a swimming pool. You can walk or jog through sand to increase the difficulty of your workout.

How to Lose Thighs with Diet

Cardio is only one side of the weight-loss pyramid. Diet is another. If you eat a diet that’s heavy in saturated fats, sugars, and sodium, you will retain fluid and fat. If you’re genetically predisposed to have fat thighs, these foods can mean big trouble.

Do your metabolism a favor and help it out by eating 5 or 6 small meals a day. This helps you avoid the “stop-and-start” effect that you get by eating 3 large meals daily. Small, frequent meals keep your metabolism working steadily, all day long.

Try to eat some lean protein and vegetables at each meal. In between meals, fill up on low-fat dairy products, nuts, and fruits that are high in fiber. Never go longer than 3 hours without a meal or a snack. If you’re planning to do a heavy workout, eat good carbs, like whole grain pasta, for quick energy.

Hydration is also crucial for fat loss. Drink plenty of water throughout the day. You’ll need at least 64 ounces to keep your metabolism as fast as possible.

How to Lose Thighs with Strength Training

Strength training can trim your thighs by building lean muscle tissue. Not only is muscle denser than fat (it takes up less room and looks more sleek), muscle tissue also burns more calories than fat. If you have a decent amount of muscle tissue, you can burn more calories all day long, even while you rest.

Some strength-building exercises that target the thighs include leg presses, leg curls, and lunges. You can do lunges while carrying dumbbells for extra strengthening.

If you’re wondering how to lose thighs without hitting the gym, you’re in luck! There are plenty of home-based exercises, such a yoga, which can make your thighs slimmer and stronger. Leg lifts and wall-sits can also be done at home. Do them until your thigh muscles start to feel weak and trembly. For the best results, do your strength training every other day and rest your legs in between sessions.

Ladies, this one’s for you: If you’ve recently had a baby, you’re probably filled with the joy that a new life brings. Also, you’re probably exhausted and tired of hearing about celebrity moms who seem to lose pregnancy weight at the drop of a hat.

What those celebrities don’t tell you is that they have doctors, nutritionists, personal trainers, private chefs, and – if all else fails – Photoshop experts to help them look their best after pregnancy. What’s a regular mom to do?

There are plenty of things any woman can do to lose pregnancy weight in a healthy and sustainable way. Here are some helpful tips to get you started:

Call for Back-up

Private time is a precious commodity for new moms. To lose pregnancy weight, you’ll need to make time in your busy schedule for grocery shopping and exercise. That’s where friends and family come in.

Don’t try to do everything by yourself. Hand off your grocery list to your spouse, or ask Grandma to watch the baby while you exercise. Many recreation centers and gyms offer babysitting services, even for infants, to give you privacy while you get fit. Use the resources available in your community.

Nourish Your Body

Now is not the time to fill up on junk food, as tempting as it may sound. Pregnancy is hard on the body, but you can speed up your recovery by eating several small, balanced meals per day. Your calories should come from lean protein, green vegetables, high-fiber fruits, dairy products, and whole grains.

If you are breastfeeding, you will require more calories than normal to keep you and the baby healthy. Also, remember to drink plenty of water. New moms could require 64 to 128 ounces a day, especially while nursing.

Get Moving

Sometimes it takes all of a new mom’s energy just to get out of bed. But cardio exercise is important for staying healthy, and it will also help you lose pregnancy weight faster. You don’t have to commit to a gym workout; you could work in the garden while the baby naps in a shady spot, or you could go for a long walk while pushing the baby in a stroller.

Whenever possible, get 30 minutes of cardio 5 times a week. You will notice that your energy level actually goes up, while the scale goes down! A little bit of yoga can also reduce your stress and your weight. Try doing stretches and poses after you wake up for a burst of energy, and do your breathing and meditative exercises before bed for more restful sleep.

Stay Energized

It’s hard when you have a newborn, but it is important to find the time to get an adequate amount of sleep each night. This can be done by enlisting help from others, or by catching naps throughout the day to keep your energy up. Try to sleep when the baby sleeps to maximize your periods of rest.

Sleep helps us function, mentally and physically. Just a small sleep deficit (one to two hours a night) can cause problems such as lack of focus, compromised immune system, and delayed healing ability. Unfortunately, most people don’t sleep enough – and that’s especially true for new moms!

Take care of your loved ones by taking care of yourself. With a combination of nourishment, the right exercises, and plenty of rest, you’ll be on track to lose pregnancy weight fast.

Our legs carry us through our day, so it’s no wonder they tend to be quite muscular. But legs are also a problem area for many people because fat tends to accumulate there, particularly on the thighs.

If you’ve been wondering how to lose leg fat in a healthy way, you’re in luck! While there are no magic cures, there are plenty of proven strategies you can use to get slender, sexy legs.

Lose Leg Fat with Exercise

Our legs get a workout whenever we walk, but that’s not enough to burn away all the excess fat. To lose leg fat permanently, you’ll need to start a regular cardio routine and follow it up with some strength training.

Cardio exercise increases the heart rate and speeds up our fat-burning metabolism. Consult an online calculator to find your target heart rate for optimal fat burning, and choose an aerobic activity that keeps you in that zone for at least 20 minutes a day, 3 to 5 times a week.

Which exercise is the best? To target your legs, try swimming, cycling, jogging, or walking through sand or along the bottom of a swimming pool. If none of these options appeal to you, try sports or group exercise classes. The key is to find an activity you enjoy so that you will do it regularly without getting bored or feeling tortured.

It doesn’t hurt to start slowly, especially if you’re not accustomed to regular exercise. Choose a fun activity to do for 15 minutes a day, and work your way up to 30 minute sessions.

Strength training exercises can be done at a gym or at home. If you prefer the gym, use machines designed to give your legs a great workout. If you’d rather stay home, try squats, wall-sits, and lunges.

Lose Leg Fat through Diet

A highly thermogenic diet will help you lose leg fat faster. Thermogenic foods are thought to heat up the body’s core temperature, leading to a faster metabolism. While this idea has its share of skeptics, many swear by it. Some of the most thermogenic foods include tropical fruits, peppers, and green tea.

Fill in the rest of your diet with leafy green vegetables, low-fat dairy, whole eggs, lean meat, and whole grain products. Use sugar and salt sparingly, and opt for unsaturated fats instead of dangerous trans fats.

Lose Leg Fat by Losing Stress

Stress causes weight gain. When our bodies feel threatened (by stress, illness, or too-frequent dieting), they cling to their fat stores and start putting away more calories as fat. That’s because of a primal instinct for survival that helped our ancestors make it through times of famine.

Today, since few of us face the threat of famine, we simply accumulate fat. You can reduce your stress level and your body fat by doing yoga. Yoga relaxes the body and the mind, sending stress hormones packing.

For extra leg toning, look for poses that require you to balance on one foot, poses that require you to stand with bent knees, or floor poses that require you to hold your legs away from your body.

Note that you can’t lose leg fat without losing fat from the rest of your body. Take care of yourself by eating right and exercising, and your legs will shape up fast!