Lose Weight In Legs By Running

Jiggly thigh fat may be a threat to your self-confidence when you are trying to look good in revealing clothing. You have little to worry about from a well-being standpoint, because this fat is benign, but to tone your thighs and gain back your self-confidence, you must do some work. Running is a form of exercise that can yield a high return on investment, provided you do it properly. Consult your doctor before beginning any new exercise regimen.

Infomercials give you the false hope that you can lose weight in one area of your body by doing a particular exercise. Gadgets that work your abdominal muscles, for example, are commonly advertised to slim down your waistline with daily use. This theory, called spot reduction, is in fact a myth, the American Council on Exercise reports. If you want to lose weight in your thighs, you need to engage in cardiovascular exercise, which reduces weight throughout your entire body. Running is a form of cardio, so it is effective at melting thigh fat.

Any time you run, you burn calories and promote leaner thighs, but you need to be consistent to get the best results. To effectively lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity five days a week. If you run one or two days a week, take a week off, then repeat this yo-yo-like pattern, you will not burn much thigh fat. You can, however, break your daily 60 to 90 minutes into two or more sessions -- accumulated exercise is just as beneficial as a single, long episode.

How To Lose Weight Running: Essential Guide To Running For Weight Loss

Running at a moderate pace burns calories efficiently, and it can get you to your goal of burning off thigh fat, but there is a way to increase your progress. Interval training is an exercise method that consists of intense bursts of effort alternated with lighter bouts. With running, alternate back and forth between sprinting and either light jogging or brisk walking. Interval training burns more calories than steady-state training. Interval training also causes you to burn more calories for several hours after you are finished working out.

The thighs are made up of large muscles -- the quadriceps on the front and the hamstrings on the back. Whenever you run, you build these muscles, which causes a spike in your resting metabolism. Although this is not the same effect you would get from doing squats or lunges, you still gain a slight bit of muscle, which can contribute to fat burning -- in your thighs and elsewhere -- while you are at rest. To increase the workload on your thighs, run up hills forward and backward.

Once you get accustomed to your running workouts, you should also review your diet. If you burn a massive amount of calories on the road then put them right back in your body by noshing on a pepperoni pizza, you will cancel out your progress. The best approach is to burn calories with running, reduce your calorie intake and choose nutritious, whole foods over processed varieties. Consult your doctor before making any dramatic dietary changes.A white circle with a black border surrounding a chevron pointing up. It indicates 'click here to go back to the top of the page.'

Science Based Ways For Athletes To Lose Weight

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These 5 Exercises Will Tone Your Thighs In A Month!

It's normal to have fat on your body, and it's nothing to be ashamed or embarrassed by. In fact, body fat is crucial for our health — it protects our organs, insulates us, and stores energy. However, too much body fat has been linked to heart disease, type 2 diabetes, and other chronic health conditions.

If you want to lose fat, it's important to know fat distribution varies from person to person and is largely due to genetics. For example, women tend to have more body fat on their hips and thighs than men do. This means some people may be able to slim their thighs by losing weight, but some people may not.

And, if you're looking to lose fat in one spot —say your thighs —you'll have to focus on losing weight overall. That's because it's impossible to reduce fat in one area alone.

How To Lose Weight In Your Thighs

To lose thigh fat, you'll have to follow a healthy diet, which is imperative for weight loss, says Jessica Mazzucco, a certified fitness trainer and founder of The Glute Recruit. Weight loss is complicated, but the goal should be to burn more calories than you take in.

Eating a healthy diet can help you achieve this caloric deficit. A healthy diet also properly fuels your body so you can engage in physical activity to tone your legs.

There isn't one particular diet that is best for losing thigh fat, but in general, reducing consumption of refined carbohydrates and added sugars aids in weight loss, Mazzucco says. Refined carbs and added sugars are those found in processed foods, like baked goods, frozen meals, and potato chips.

Walking Vs. Running: Weight Loss, Heart Health, And More

Cardio is a great way to lose fat in all areas of the body, including your legs, Mazzucco says. Cardio exercises burn a lot of calories, which can help you stay in a calorie deficit.

While long-distance running and cycling can help you lose weight, shorter periods of intense exercises like high-intensity interval training (HIIT) or sprinting can be just as effective at reducing body fat. These types of workouts also boost your metabolism so your body continues to burn calories even when you're finished sweating.

In fact, a small 2014 study examined how effective sprint intervals were on reducing fat mass in women aged 22 to 27. Participants who completed six weeks of sprint interval training on a treadmill three times a week lost an average of 8% body fat.

Does Running Help You Lose Weight?

Another small 2010 study found indoor cycling helped participants lose weight without reducing calorie intake. Participants engaged in indoor cycling three times a week for 12 weeks and experienced a 3.2% reduction in body weight and a 5% reduction in fat mass.

Note: Exactly how often you should do cardio to lose weight depends on your individual goals, Mazzucco says. But in general, adults should do at least 30 minutes of cardio five days a week for overall health.

Building muscle through strength training can help you lose fat all over your body, including your thighs, and strengthening your legs can also give them a more lean and toned appearance, says Andy Stern, a certified personal trainer and founder of Rumble, a boxing gym that provides group fitness classes.

How To Lose Leg Muscle Mass

In fact, a 2018 study examined the effects of resistance training and calorie reduction on fat loss. Participants were divided into three groups — one that focused on diet changes only, one that focused on strength training only, and one that did both. All three groups lost body fat over four months, but only the resistance training groups increased lean muscle mass.

Mazzucco recommends leg-focused strength training three to four times a week, with 48 to 72 hours between workouts to give your muscles time to recover.

If you're looking to lose inner thigh fat, your goal should be to reduce body fat overall since you can't spot reduce. To lose thigh fat and tone your legs, focus on eating a healthy diet, doing cardio three days a week, and strength training three to four days a week.

Personal Trainer Rachael Attard Reveals The Real Reasons Why Your Legs Aren't Getting Leaner

How long it might take to notice a difference in your leg strength and appearance depends on individual factors, but in general, most people will notice a difference within one to three months, Mazzucco says.

Erin Heger is a freelance journalist located in the Kansas City area. She primarily covers stories related to healthcare policy, maternal mental health, parenting, and personal finance. Her work been featured in TheAtlantic, Rewire.News, Refinery29, HuffPost, and more.