We all aspire to a well-curved body, but the flab in unwanted areas of our body becomes a hurdle.
Especially the fat in the lower body, which is challenging for many women. Although according to Harvard Medical School, carrying fat in your lower body is much healthier than the excess belly fat.
This fact might not be enough to make you fight the being uncomfortable and self-conscious about your appearance.
In some cases “oestrogen” also plays a role.
Well, the legs, especially thighs contain a large number of oestrogen receptors which bind with high affinity to oestrogens.
And a poor diet and lifestyle over a period of time increase ‘oestradiol’, which is fat storing form of oestrogen. This hormonal imbalance leads to higher fat storage around thighs and hips.
Some tips to address this issue are:
- Refined carbohydrates/sugar – supremely important when it comes to losing lower body fat, as sugars raise the aromatase enzyme which is responsible to convert testosterone into oestradiol (the fat storing oestrogen) leading to increasing lower body fat.
- Digestive support –ensuring nutrients are allowed to be properly absorbed is yet another important aspect. It is seen that most people have lower levels of Hydrochloric acid (HCL), which is responsible for breaking down and preparing foods for assimilation.
- Cruciferous Vegetables – Veggies like broccoli, spinach, cabbage, kale, Brussels sprouts, cauliflower, etch have the greatest potential to help rid the body of bad oestrogens.
But for those whose oestrogen isn’t the reason and yet they can’t seem to get rid of this lower body fat, a good combination of following suggestion would go a long way in helping you get rid of it.
PRO TIP 1 – Cardio, Cardio and More Cardio
An important part of weight loss, irrespective of where you tend to store fat, is bringing your body into a calorie deficit meaning burning more calories than you eat in a day. And to lose the stubborn lower-body fat, you need to burn more calories!
The most effective cardio exercise to budge the body fat is high-intensity interval training. HIIT, also known as, alternating periods of vigorous activity with periods of recovery. For instance, you sprint on a bike or treadmill for a few minutes, then lower your pace of walking. These workouts can last from 20 to 30 minutes, alternating between intense to easy efforts.
PRO TIP 2 – Build Muscle, Burn Fat
Resistance training is yet another really effective way of fighting stubborn lower body fat, as it builds lean muscle mass. Lean muscle mass takes up less space and makes you slimmer, it also revs your metabolism, as the more muscle you gain, more calories and fat your body burns all day.
Some lower-body exercises like squats, lunges and step-ups would work wonder in toning your problem areas. When you start losing body fat, you’ll be able to see good definition in your hips and thighs.
Although keep in mind that pear shapes to put on body fat around hips, thighs and buttocks easily, but they also put on muscle in those areas too. These areas have a tendency to “bulk up” once you start lifting heavier weights. So in order to build leaner muscles, make sure you are keeping the weights lower when doing squats, lunges or any other lower-body exercise. Focus on increasing the repetitions, which will get you to your goal without the extra weight.
PRO TIP 3- You Are What You Eat
This can’t be emphasised enough that no amount of exercise can replace the impact of a bad diet. To make sure your exercise efforts pay off, you HAVE TO CONTROL YOUR CALORIE INTAKE while ensuring you fuel your body with nutritious foods.
Here are a few Dos and Don’ts to get you started
Do curb your caloric intake
Don’t eat foods high in sugar and fat
Do eat plenty of fresh fruits and vegetables and whole grains
Don’t eat processed foods
Don’t eat refined grains like white rice, bread and pasta
Do eat lean sources of quality protein, such as chicken, fish and beans
Don’t drink sweetened beverages
Do drink plenty of water
Do choose healthy sources of fat from plant sources, including olive oil, flaxseeds and avocados
Do eat three meals a day
Don’t skip meals, especially breakfast
Do snack on low-calorie foods like carrots and celery to curb between-meal hunger
PRO TIP 4- Drink like a fish
Water is a major part of a good exercise routine and a healthy lifestyle. It is needed in sufficient amount to flush out the toxins from the body. Adding lemon, mint, etc could help you drink more of it and increase the detox effect of water. In fact, green tea and fruits that are also high in water content and need to part of a healthy and effective workout.