Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. It's not possible to burn fat on just one area of your body, but lowering your overall body fat levels will slim down your stomach, waist, legs and thighs -- in addition to your back, arms and face.
Use an online calorie burner calculator tool, or consult a nutrition professional to estimate the number of calories you need to maintain your weight -- it varies widely based on your size, body composition, gender and age, so it's best to get a personalized estimate. Try starting your day with a two-egg omelet filled with spinach, tomatoes and green peppers; snacking on an apple or a handful of raspberries. You'll also slim down your midsection and lower body by cutting common weight gain triggers. Complement the results from your diet with strength training to build muscle in your midsection and legs.
Do two to three strength training sessions per week that include moves to strengthen your lower body and core. Make your toning workouts efficient by combining moves that work your lower body with ones that work your waistline.
To lose weight in your legs in one week, you must adhere to a strict diet, aerobic training and a strength training program.
Eating six small meals stabilizes blood glucose levels, suppresses appetite, curbs cravings and keeps your metabolism revved up all day. Any exercise that increases your heart rate will burn off calories, but you can increase your calorie-burning power by doing cardio exercises that also tone the legs.
This helps build lean muscle mass that is metabolically active even when you are not exercising. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. To get the slim, toned appearance you seek, you'll need to pair a balanced diet with a workout program that promotes muscle growth. Each pound of fat corresponds to 3,500 calories, so you'll need to burn 500 to 1,000 more calories than you eat every day, on average, to lose 1 to 2 pounds a week.
Once you know roughly how many calories you need, create your 500- to 1,000-calorie deficit by cutting your calorie intake or upping your calorie burn. Both of these nutrients help slow down digestion to keep your stomach full for longer after you eat, and they help control your blood sugar to avoid crashes, which could otherwise leave you hungry. For lunch, enjoy a kale salad with a half-cup of chickpeas and a few chunks of tuna, and eat an ounce of almonds as an afternoon snack. Muscle tissue has weight loss benefits -- pound for pound, it burns more calories than fat -- and also helps give you a lean, toned appearance. Weighted squats, deadlifts and lunges target the muscles in your legs, and they also strengthen your midsection because your core works hard to stabilize your body while you do them. Try using a dumbbell or the cable machine at your gym to perform a squat with a wood chop, or perform lunges with a twist to tone your sides.
If it gets difficult for you to go outdoors for walking due to some or other reason, treadmill is the best option for you.
Friedman is a certified personal trainer through the American College of Sports Medicine and has Bachelor of Science in exercise science from University of Illinois at Urbana-Champaign. Activities such as elliptical training, stair climbing, cross-country skiing, bicycling, running and brisk walking burn calories and strengthen leg muscles at the same time. Not only will you lose thigh weight, but you will develop a toned appearance and continue burning calories at rest.
You shouldn't expect a major change in your physique overnight, but stick to your diet program for gradual weight loss that delivers long-lasting results. For example, burning 500 calories a day through exercise and eating 500 fewer calories per day makes a 1,000-calorie deficit to lose 2 pounds weekly; eating 300 fewer calories and burning 200 extra calories makes a 500-calorie deficit to lose 1 pound per week.
If your 500- to 1,000-calorie deficit takes you under 1,200 calories, follow a 1,200-calorie diet and burn the rest through exercise.
For dinner, eat grilled salmon with steamed mixed vegetables, a glass of nonfat milk and a piece of fruit. For example, potatoes, including baked potatoes, which have some nutritional value like iron and potassium, are one of the worst foods for weight gain, reports a 2011 study published in the New England Journal of Medicine.
To work your stomach and waist, include planks -- and side planks -- into your routine, or catch a Pilates class for an hour of core training.
Because these moves work so many muscles, you'll also burn more calories through your workout -- and burn more fat -- than through traditional crunches and sit-ups.
Nuts, seeds, legumes, eggs, white-meat poultry and low-fat dairy offer protein, which also helps you feel full. Red and processed meat is also one of the top foods associated with weight gain, so it's best to limit your red meat intake and stick to lean cuts, like 97 percent lean ground beef. Juice has more nutrients than soda, but it's still high in calories and sugar, which makes it less-than-ideal for weight loss.
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