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5 Little-known Habits That Shrink Your Leg Fat, Expert Reveals

These daily must-do's will help you burn lower body fat.
FACT CHECKED BY Alexa Mellardo

If you have unwanted fat around your legs, there's no time better than the present to do something about it. Luckily, you can often implement some simple habits that can help you shrink your leg fat without becoming a full-time athlete!

Lower-body fat in general can really sneak up on you. According to Livestrong, consuming an additional 100 calories each day can result in 10 additional pounds in a year. Unfortunately, females typically find the extra weight goes to their thighs, hips, and buttocks. To help you address this area, I've come up with some simple tips you can apply to your healthy lifestyle that can make a huge difference in your health and more-rapidly reduce your body fat burning. Taking on these habits will ultimately result in decreased fat around your legs.

Eat fewer calories than you burn.

eating a salad

You've heard this one before, but for good reason. Eating fewer calories than you burn is by far the fastest and easiest way to lose fat. It's true that you can't spot-reduce fat. So if you're noticing unwanted tissue in your lower body, the best thing to do is start eating a little bit less. Try dropping your calories by about 200 or 300 until you start noticing a difference. Don't go crazy; you definitely don't want to starve yourself.

The overall reduction in body fat will occur by burning fat from a variety of places on your body, depending on your genetics and body type. If you are losing weight but not seeing if come off your legs, be patient! You are likely improving another area, and eventually, your body will burn the leg fat, too.

Related: Shrink Inner Thigh Fat Fast With These Productive Exercises, Trainer Says

Drink a glass of water between each meal.

water glass

Don't underestimate the power of hydration if you want to shrink your leg fat. Just one glass of water here and there will help curb your hunger, improve digestion, and help shed extra weight. The more you can make this a habitual habit, the easier it will be until you reach the point where you don't even think about it. Carrying a gallon jug filled with water may be the key if you're always on the go. So drink up!

Hike up hills.

woman doing uphill hike, exercise to lose inches off your waist

Hiking hills is one of the best ways to sculpt muscle and build up strength in your legs without beating up your joints or lifting weights. This is especially true if you carry a backpack. Just remember to be careful when coming back down the hill.

If you go hiking every weekend, you will start to notice an improvement in the look of your legs and your cardiorespiratory system. You'll breathe better, which means a longer lifespan. Plus, you'll develop the ability to push yourself in the gym and beyond.

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Get appropriate sleep and light.

woman sipping morning coffee in bright room with sunshine pouring in

It's been proven time and time again that missing even a few hours of sleep over time can negatively affect your body. The lack of quality Z's can lower your ability to ward off disease and increase your craving for junk food.

In addition, soaking up some sunlight early in the morning helps set your circadian rhythm for the day and will increase your energy and vitality. Sit outside in the morning with a cup of coffee, and turn off all lights at least half an hour before you go to bed at night. These habits will make it easier to get a good night's rest.

Take a walk after every meal.

close-up woman walking sneakers

Going out for a 10-minute walk after every meal will help you get your step count for the day and improve your ability to digest the food you just ate. Do this every time you eat, and it will have a huge overall impact on your weight loss due to increased activity levels. It only takes 10 minutes, so it's some quick healthy goodness to give yourself.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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