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To get rid of fat around your belly and legs, you must lose fat all over your body. No diet or exercise plan will eliminate fat exclusively from a specific area. However, fat loss does not require any complicated diet schemes or advanced workout routines. The easiest way to lose flab on your legs and stomach is to eat fewer calories than you burn, and get aerobic exercise almost every day. You can also create muscle tone with resistance training.
The key to getting rid of fat is creating a calorie deficit. By burning 3,500 more calories than you eat, you'll lose a pound. Thus, you can lose a pound of fat per week if you cut 500 calories a day. Don't be tempted by crash diets. Although severe calorie restriction may result in faster loss, the weight will likely come from water and muscle. The average moderately active woman needs 1,600 to 2,000 calories a day to sustain current weight. The average adult male needs 2,200 to 2,800. The number goes up with activity level, and declines slightly with age.
Cardio training can help in two ways: by burning calories and by toning your legs. Walking, running, bicycling and using elliptical machines all provide cardio while building muscle in the leg area. For the fastest weight loss results, incorporate intervals into your routine. If you walk, break into a 60-second jog every three minutes. If you normally jog, break into a sprint for brief intervals. The bursts of intensity will make you burn more calories, and also help alleviate any workout boredom. Do 20 to 45 minutes of cardio five days a week.
Stomach exercises can complement your weight loss plan by adding muscle definition and toning your midsection. However, they will not get rid of belly fat. Twice a week, do abdominal exercises like crunches, situps and V-ups. Incorporate some lower back exercises into your routine, as well. It's important to work opposing muscle groups in order to avoid imbalance, which leads to poor posture and other problems. Don't work the same muscle group two days in a row, as this can result in injury from overuse.
As with your abs, building muscle in your legs won't reduce fat. However, resistance exercises that target your lower body can give your legs a more shapely appearance. Squats and lunges are excellent choices. If you have access to a stairway, walk slowly upstairs, skipping a step with each stride. Walk back down without skipping, then repeat 12 times.