![]() But in general, adults should do at least 30 minutes of cardio five days a week for overall health. Note: Exactly how often you should do cardio to lose weight depends on your individual goals, Mazzucco says. Participants engaged in indoor cycling three times a week for 12 weeks and experienced a 3.2% reduction in body weight and a 5% reduction in fat mass. Participants who completed six weeks of sprint interval training on a treadmill three times a week lost an average of 8% body fat.Īnother small 2010 study found indoor cycling helped participants lose weight without reducing calorie intake. In fact, a small 2014 study examined how effective sprint intervals were on reducing fat mass in women aged 22 to 27. These types of workouts also boost your metabolism so your body continues to burn calories even when you're finished sweating. ![]() While long-distance running and cycling can help you lose weight, shorter periods of intense exercises like high-intensity interval training (HIIT) or sprinting can be just as effective at reducing body fat. Cardio exercises burn a lot of calories, which can help you stay in a calorie deficit. Low-fat dairy products, like milk, yogurt, and cheese.Ĭardio is a great way to lose fat in all areas of the body, including your legs, Mazzucco says.Whole grains, like brown rice and whole-wheat bread or pasta.Lean sources of protein, like beans, eggs, and chicken breast, can also help fill you up and build muscle.Fruits and vegetables, which are l ow in calories and high in fiber, meaning they keep you fuller longer so you consume fewer calories overall.On the off chance that skinny legs are your objective, you should concentrate for the most part on walking and add some running to blend. To eat a healthy diet focus on consuming mostly: Be that as it may, running doesn’t appear to fill in what strolling accomplishes for getting more slender legs, particularly for certain body types (see more underneath). Refined carbs and added sugars are those found in processed foods, like baked goods, frozen meals, and potato chips. There isn't one particular diet that is best for losing thigh fat, but in general, reducing consumption of refined carbohydrates and added sugars aids in weight loss, Mazzucco says. A healthy diet also properly fuels your body so you can engage in physical activity to tone your legs. Weight loss is complicated, but the goal should be to burn more calories than you take in.Įating a healthy diet can help you achieve this caloric deficit. To lose thigh fat, you'll have to follow a healthy diet, which is imperative for weight loss, says Jessica Mazzucco, a certified fitness trainer and founder of The Glute Recruit.
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