How To Lose Weight In Legs And Waist

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. To get the slim, toned appearance you seek, you'll need to pair a balanced diet with a workout program that promotes muscle growth. 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.

Although you can't target weight loss to specific parts of your body, you can use a balanced program of healthy eating and extra physical activity to safely reduce weight all over — including your legs, stomach, waist and thighs.

The key to losing weight is cutting your calorie intake. Each pound of fat corresponds to approximately 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.

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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. 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. 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.

While it's tempting to cut as many calories as possible for the fastest weight loss, you shouldn't eat fewer than 1, 200 calories daily (for women) or 1, 500 calories daily (for men), according to Harvard Health Publishing. Any less than that, and you likely won't get all the nutrients you need; your body might also go into starvation mode and hold on to body fat. 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.

The foods you eat can affect how you feel when you're following a weight loss diet. A single fast food meal, for example, won't fill you up for very long, but it will take up a significant chunk of your daily calorie intake; a plate of veggies has almost no calories but is full of fiber that will help fill your stomach.

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Choose foods high in fiber and protein to keep you feeling full. 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. Whole grains, vegetables, nuts, seeds, legumes and fruit all up your fiber intake. Nuts, seeds, legumes, eggs, white-meat poultry and low-fat dairy offer protein, which also helps you feel full.

Try starting your day with a two-egg omelet filled with spinach, tomatoes and green peppers, and snack on an apple or a handful of raspberries. 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. For dinner, eat grilled salmon with steamed mixed vegetables, a glass of nonfat milk and a piece of fruit.

You'll also slim down your midsection and lower body by cutting common weight gain triggers. That includes the obvious high-calorie fatty fare, like burgers, greasy pizza and fries, but also a few healthy foods. 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

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. 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.

Watch out for healthy baked goods like store-bought fruit and bran muffins. While some muffins may have some nutritional benefits, they're usually made with fat and added sugar, and they're loaded with calories. Limit your juice intake as well. Juice has more nutrients than soda, but it's still high in calories and sugar, which makes it less-than-ideal for weight loss.

Complement the results from your diet with strength training to build muscle in your midsection and legs. Muscle tissue has weight loss benefits: pound for pound it burns more calories than fat, and also helps give you a lean, toned appearance.

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Do two to three strength training sessions per week that include moves to strengthen your lower body and core. 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. 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.

Make your toning workouts efficient by combining moves that work your lower body with ones that work your waistline. 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. 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. While sit-ups and crunches work your abs, they don't burn many calories, so you'll still have a layer of fat over your newly toned abdominal muscles; the ab exercises alone won't make those muscles automatically visible.Going for a thigh gap, but not seeing the results you want through diet and exercise? Achieve your bikini thigh gap in time for summer at The Houston Lipo Center.

We offer our patients both surgical and non-surgical thigh fat removal options. If you are interested in eliminating your fat in a single, convenient surgery, we achieve slim, sculpted thighs with Laser Liposuction. If you are looking for a non-invasive procedure that requires zero downtime, CoolSculpting may be the thigh-fat-fighting solution you’ve been looking for! Each procedure offers advantages and benefits that make them ideal fat-reducing options for a wide variety of patients.

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Liposuction is an excellent way to lose thigh fat! This procedure can help reduce fat while sculpting the legs for slim, sexy results. Laser Liposuction is safe, highly effective, and can be performed almost anywhere on the body to achieve the appearance our patients desire.

Whether you have lost significant weight or are trying to achieve a thigh gap, leg liposuction can help you achieve the appearance you desire!

Liposuction is a form of fat reduction surgery. This treatment is not meant as a weight loss solution but instead as a body contouring tool for otherwise healthy and active people seeking to make cosmetic improvements.

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Laser Liposuction will eliminate fat and sculpt the thighs in a safe, comfortable procedure. The procedure is targeted and gentle: patients only need local anesthetic and an oral sedative like valium to be kept comfortable during the procedure. This will majorly reduce post-procedure downtime and enable patients to return home clear-headed, not groggy, as is typical with general anesthesia. During Laser Lipo, tumescent fluid is first injected into the treatment area. Tumescent fluid is composed of saline, lidocaine, and epinephrine. This solution helps remove the need for general anesthesia. Local anesthesia and sedation will allow you to stay awake but completely comfortable during the procedure.

Epinephrine additionally helps to constrict blood vessels, reducing blood loss and shortening the recovery period. Together, the ingredients of the tumescent fluid help firm and swell the treatment area, allowing for the surgeon to strategically remove fat from the thighs without causing trauma to surrounding tissues.

The procedure requires only small incisions to perform. Depending on the intended results, the incisions will be made along the buttocks crease, the inner, or the outer thigh. The thighs will be sculpted into their ideal contour. Your thigh liposuction procedure will be performed within thirty to ninety minutes.

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CoolSculpting is a highly popular non-surgical method of eliminating fat almost anywhere on the body, including the thighs, chin, and abdomen. The procedure applies controlled cool temperatures to stubborn fat deposits, in a process known as cryolipolysis. Fat cells, when exposed to extreme cold, break down. CoolSculpting keeps the surrounding tissues warm while the unwanted fat is subjected to temperatures between 39 and 41 degrees Fahrenheit. Some patients describe a slight stinging sensation but say that the treatment overall is comfortable. The fat cells in the treated area will break down and be naturally eliminated from the body over the weeks following the CoolSculpting treatment.

Do you want to reduce the fat on your thighs, but don’t want to go through a surgical procedure? CoolSculpting is a safe, convenient fat elimination method that requires no incisions or downtime. If you do