How to lose leg fat in 1 week

Many women who have pear-shape bodies struggle with losing weight from this area. Even though I personally don’t believe that it’s realistic to lose leg fat in 1 week completely, I know you can start seeing results from the first week if you put some work in and continue your fitness journey.

Your genetics and hormonal health may determine where you will store fat. Some people gain weight around their midsection, and some have the most fat on thighs or buttocks. It’s impossible to change it, but you can always pay more attention to your problem areas in order to improve them. Unfortunately, you can’t spot reduce fat, but if you burn overall body fat and tone your legs, you will see good results pretty soon.

In order to effectively eliminate deep thigh/leg fat, you must combine healthy eating with a consistent workout routine. Let’s dive into this topic!

Diet to lose leg fat in 1 week

We all know that if you want to lose fat (in general or from your legs particularly) you have to be in a calorie deficit. Which means you should consume less calories than your body burns during the day. You can create a calorie deficit either by ditching some high-calorie foods or by adding more activity. Usually, the combination of both works best.

But the quality of your meals matters as well. If you need to lose leg fat in 1 week, you should focus on healthy and low-calorie foods. Good examples are protein (seafood or plant-based sources), fruits and berries, vegetables and beans

One of the most important rules is to avoid processed foods. These include frozen foods (pizza, lasagna, pasta etc.) and manufactured sauces. In general, eating as much fresh & natural foods as possible is the best idea.

Protein is really important for building muscles which, therefore, will make your legs look toned and slim. You can eat salmon, shrimps, eggs, tofu. Legumes such as lentil, beans and chickpeas contain high amounts of low-fat protein. These foods provide enough nutritional value and help you feel full for longer.

In order to lose leg fat in 1 week, it’s better to reduce the amount of carbs you eat. Instead, you should opt for low-carb non-starchy vegetables like green salads, asparagus, broccoli, zucchini, eggplant. Don’t forget about soluble fiber, which is found in fruit, vegetables, and whole grains. It lowers insulin levels in your body and assists with fat loss

You can also check my post “How to burn fat fast” for more information and tricks to lose overall body weight, on legs included

If you feel overwhelmed by all the information out there, try to follow my strategy on how to lose leg fat in 1 week. When I need quick results, I change my diet by cutting carbs, sweets and salt. My breakfast usually consists of 2 eggs with ⅓ avocado and fresh tomatoes. Lunch includes lean protein (tofu, tempeh, vegan mince, eggs) with baked veggies (like zucchini, eggplant or asparagus). And dinner may look similar to lunch – any lean protein with either a big bowl of green salad/greek salad/tomato&cucumber salad or grilled vegetables

This way I eat way less carbs than usually and my meals contain less calories. As for the snacks, sometimes I don’t need them (if you have problems with that, check my post “How to stop snacking all the time”). But if I do snack, I prefer a handful of nuts, sugar-free yogurt, berries, ricotta or crisps with avocado

To get rid of extra calories, you can try to use less oil for cooking your meals and avoid drinking alcohol/soda. Even by making these small changes, you can consume up to 500 calories less!

Healthy eating is not always easy, especially if you have constant hunger and cravings. I know first hand how it’s challenging to lose weight when you always want to eat (usually really unhealthy foods, haha). So if you struggle with this, check my ebook “Curb the hunger” to get my best strategy on how to beat cravings/constant hunger. This is a game-changer. When you are no longer addicted to food, weight loss becomes just a matter of time. Everything becomes easier and predictable, you just lose weight without much effort.

Exercise to lose leg fat in 1 week

When it comes to losing leg fat, there is no one and only approach. The thing is – you have to be as active as possible and tone your legs. But you can use any activity that works best for you

Experts say that the most effective workouts are strength training and intense cardio.

To lose leg fat in 1 week, make sure to add more cardio to your routine. Do at least 30 mins cardio every day. Running, cycling and hiking are great physical activities that will burn calories and make your legs slimmer

It’s even better if you try to incorporate interval training. For example, do cardio with a high pace for 10 mins and then have a resting period (moving in slow pace) for 3- 5 mins, then repeat the cycle. Anyway, the point is to get your heart rate up and keep it up for 30-60 minutes in order to start burning fat.

Besides cardio, it’s important to include weight lifting. Nothing too crazy, no heavy weights but just enough resistance to tone and sculpt your legs. Building muscles can help improve metabolism and burn more fat which we all want, right? So don’t be afraid to lift

Stick to compound moves that target many muscle groups. Such exercises burn LOTS of calories so they are perfect for losing leg fat in 1 week. Compound movements demand more energy, therefore you will burn more fat and build lean muscles. 

This leads to the following – don’t focus on leg training alone. Choose total-body workouts that target arms, shoulders, chest, thighs, glutes, abs and back. But pick ones that don’t work the quads. One-legged hip thrusts are a great place to start. Then add glute bridge, deadlifts and other staple exercises to tone and lift your thighs/butt. They are really effective.

What else can help?

If you are short on time, you can try HIIT training. Such workouts help you burn extra calories and lose leg fat in 1 week. I personally noticed a HUGE difference when doing HIIT regularly (I mean every other day). Yes, the training is vigorous but you sweat and burn fat like crazy

Walking may seem too easy but it’s very effective in slimming legs. The only problem is that results don’t come quickly. Usually, it takes about a month to start seeing changes, taking in consideration that you do about 15000 steps every day. But it can be really therapeutic, especially if you have good music or podcast to listen to. Check my post “How to lose weight by walking” if you want to learn more about this method

Workout strategy: As you can see, in order to lose leg fat in 1 week, try to combine different workouts to get the best results. Do strength exercises to tone the muscles (but don’t use heavy weights so you don’t get bulky), include at least 30 minutes of cardio sessions every other day (both HIIT and stable cardio will work) and walk as much as possible.

Get rid of water retention

Sometimes when you need to lose leg fat in 1 week, you can try to reduce water retention in your legs. It often gives the same result. Many people are struggling with swelling or deem so if you feel this can be your case, follow the tips below. Water retention occurs when excess fluids store in your body tissues.

In cases where the swelling is mild and there is no underlying health condition, you may be able to reduce water retention with a few simple tricks.

Reduce sodium intake. Water follows salt, so the more you eat salty foods, the more water gets stored in your body instead of being filtered out by your kidneys. By cutting sodium you can notice almost an immediate change in your legs, hips and thighs. The main rule is not to salt your homemade foods much and avoid high-sodium products like manufactured sauces and processed foods

Consume magnesium and other electrolytes. Electrolytes like calcium, magnesium, and potassium are really good for you as they keep the fluid balance and help to prevent water retention. You may find electrolytes in popular sports drinks but also in natural products like beans, watermelon, nuts, berries, tofu, avocado etc.

Try to reduce carbohydrates in your diet.  The problem with carbs is that they hold water a lot. That means the more carbs you eat, the more water your body stores in its tissues. That’s why people who want to see results quickly and lose leg fat in 1 week, should try following a low-carb diet. Just don’t skip whole grains altogether, because they are still beneficial for your energy levels and overall health

Drink a lot of water. It seems counterintuitive, but the less water you drink, the more your body tries to hold it. That’s why always pay attention to how much pure water you drink during the day. It helps to flush out the excess salt and reduce swelling. Aim for at least 1,5-2 liters per day.

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There were the main things that can help you to lose leg fat in 1 week. Of course, to achieve significant results you need more time. You can’t lose weight overnight so stay consistent and try to fall in love with this new lifestyle. Also, pay attention to your stress levels as high cortisol can contribute to fat gain in your legs. So meditation, pamper routines and walking may be really beneficial not only for your body but also for your mind.

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xo,
Jane

Posted By: Jane EvergreenJane · In: Weight loss tips