Apr 02, · How to Decrease Body Fat Percentage. you will not lose fat. You can't reduce fat from ONLY your lower belly because genetics determine where we store fat Views: K. Here you will know how to lose lower body fat, how your diet should be, the needed cardio for fat reduction, and the best toning exercises. While you may not think it, if you carry your fat in your lower body -- stomach, buttocks and thighs -- you may be luckier than some. That's because exercise you.
For some women, losing weight from the hips, buttocks and thighs is difficult. This challenge is even greater since most women gain fat along these areas of the body before gaining it on other parts of the body, notes the American Council on Exercise. Balance your diet with fruits, vegetables, lean proteins and whole grains. Eating these types of foods more than other types can help you feel fuller on fewer calories. This can help cut calories from your diet and generate the caloric deficit needed to lose weight, including the weight on your lower body.
Limit the amount of food you put on your plate. This method of cutting calories from your diet allows you to continue eating some of your favorite foods to avoid the feeling of deprivation many experience on a diet. As with eating more fruits, vegetables and whole grains, this can help generate the deficit in calories needed to shed weight from the buttocks, hips and thighs, while helping you stick to your healthy eating plan. Watch your intake of both fat and sugar, suggests the National Institutes of Health.
This leaves you less satiated than when you have eaten other food options. Incorporate aerobic activities into your day-to-day routine, particularly those exercises that work the lower half of the body. Swimming, biking, jogging, hiking, cross-country skiing and simply walking not only burn calories — which can help you reach the deficit to lose weight — but these activities also strengthen and tone the muscles of your legs and buttocks.
This can provide you with shapelier legs and a more pert behind once you lose the weight. Add strength-training activities to your workouts. This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels. Skip to main content. Step 1 Balance your diet with fruits, vegetables, lean proteins and whole grains. Step 2 Limit the amount of food you put on your plate.
Step 3 Watch your intake of both fat and sugar, suggests the National Institutes of Health. Step 4 Incorporate aerobic activities into your day-to-day routine, particularly those exercises that work the lower half of the body.
Step 5 Add strength-training activities to your workouts. Tip It takes a deficit of 3, calories to lose 1 lb. By reducing your caloric intake and increasing your level of physical activity, you can achieve this deficit. References 3 Medline Plus: Weight Control American Council on Exercise: So, You Want to Spot Reduce?