How to lose weight in the lower body

Lower body weight loss can be achieved through dietary adjustments, exercise, improvement of lifestyle habits, local shaping training, and medical assistance. Fat accumulation is usually associated with factors such as excess calories, low metabolic rate, and hormonal imbalance, and requires targeted intervention.

1. Dietary adjustments

Reduce the intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. It is recommended to choose low glycemic index foods such as chicken breast, broccoli, oats, etc., and avoid fried foods and sugary drinks. Drinking 1500-2000 milliliters of water daily in small portions can aid metabolism.

2. Exercise

Aerobic exercise such as jogging and swimming 3-5 times a week, lasting for more than 30 minutes each time, can promote whole-body fat burning. Combining resistance training such as squats and lunges can enhance lower limb muscle mass, and an increase in basal metabolic rate is more conducive to local weight loss.

3. Improvement of lifestyle habits

Avoid prolonged sitting and move around for 5 minutes every hour. Ensure 7-8 hours of sleep. Lack of sleep can lead to an increase in cortisol, causing fat to accumulate in the lower abdomen and thighs. Improving lower limb circulation can be achieved through foot soaking and massage.

4. Localized shaping training

Design specialized movements for the buttocks and thighs, such as side lying and leg lifting, hip bridge, etc., 15-20 times per group, 3 groups per day. After exercise, cooperate with stretching to prevent muscle caking, and use foam shaft to relax fascia to improve muscle lines.

5. Medical assistance

For stubborn fat, cryolipolysis or radiofrequency therapy can be considered, but it needs to be performed in a professional institution. Individuals with abnormal thyroid function or disrupted estrogen levels should seek medical attention to investigate pathological factors and should not take weight loss medication on their own.

Lower body weight loss requires 3-6 months of persistence to show results, and short-term weight fluctuations are a normal phenomenon. It is recommended to measure leg circumference every week instead of weighing, and record dietary and exercise data. Hormonal changes before menstruation in women may lead to edema, and salt intake can be appropriately reduced. If skin sagging occurs, collagen can be supplemented and strength training can be strengthened. If you experience dizziness, amenorrhea, or other abnormalities during weight loss, seek medical attention promptly.