Exercises to Lose Weight, Trim Thighs & Flatten the Belly

Exercises to Lose Weight, Trim Thighs & Flatten the Belly

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Regular exercise can help you lose weight.

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The key to losing weight, whether it's from your thighs or belly, is burning more calories than your body uses every day. It takes a daily 500-calorie deficit to lose 1 pound a week. Although dietary adjustments can create this deficit, Dr. Anthony Komaroff, a professor at Harvard Medical School, states that by adding exercise into the equation you burn more calories and are more likely to keep the weight off.

Targeted Fat Loss

Men are prone to gain belly fat, while women often gain weight in their thighs and hips. Regardless of where your jiggly bits are, spot reduction -- the notion that you can reduce fat from selected areas with targeted exercises -- isn't possible. Targeted exercises are beneficial only as part of a full-body workout. To reduce fat from anywhere on your body, you must lose it from your entire body. Knowing this, ensure you take on a workout routine that will do just that.

Moderate and Vigorous Cardio Exercise

The Centers for Disease Control recommends doing moderate cardio five days a week for 30 minutes. This can include jogging, bicycling or walking briskly at a pace during which you can still talk. If you incorporate high-intensity intervals into two of these workout sessions, you can optimize your results, because this type of training burns more calories and effectively burns belly fat. Just speed up to an intense pace during which you can only say a few words, maintain this for one minute, and then return to your moderate pace to recover. Alternate the intensities throughout your workout.

Compound Resistance Exercises

Resistance exercises promote weight loss, because they maintain and stimulate lean muscle tissue. Muscle uses up more calories than fat to sustain itself, which means that your metabolism gets a boost and you burn calories even when you're resting. On two nonconsecutive days of the week, target your large muscle groups with compound exercises that work multiple joints and muscles. For instance, perform lunges, pushups, bent-over rows, squats, bicycle crunches, lat pull-downs and deadlifts. Combining exercises, such as lunges and lateral raises, or step-ups and overhead presses, can burn more calories, as can minimizing your rest between the exercises and swiftly moving from one to the next.

Eat Healthy and Prioritize Safety

All the exercise in the world won't benefit you if you neglect your safety and eating habits. Exercise burns calories, but if you eat unhealthy, fatty, sugary foods, you'll gain the calories right back. Reducing your portion sizes, eating nutritious, low-calorie snacks, filling up on fruits and vegetables, and choosing lean protein, whole grains and reduced-fat dairy as staples in your diet can help you lose weight. Also, consult your doctor to ensure that your planned diet and exercise routine are safe and suitable for your physical condition.