Everyone desires graceful curves, but not everyone is Kendall Jenner. There’s always some stubborn fat, especially on the legs. Whether for health or beauty, we must eliminate this stubborn excess fat. Today, let’s explore how to scientifically and effectively remove excess leg fat.
1. Defining Cellulite on Legs
Cellulite on the legs is a type of body fat. Our bodies store excess fat in certain areas. When we eat more than we need, the extra energy turns into fat and gets stored. In the legs, this fat can build up under the skin. The amount of fat storage varies by person, and legs can only store so much. When storage is too much, fat can form cellulite or even move into muscle tissue. Thick thighs don’t just come from fat under the skin. They can also be caused by extra fat within the muscles.
2. How to Eliminate Leg Cellulite
Fat burning occurs systemically; targeted fat loss in specific areas is impossible. Below are methods for overall fat reduction:
Create a Calorie Deficit
Every breath we take and every movement we make burns calories. Even without exercise, if we eat fewer calories than our body uses, we create a calorie deficit. This forces the body to burn stored fat. This is the principle behind starving yourself to lose weight.
So how do we determine our daily calorie needs? First, calculate your Basal Metabolic Rate (BMR). Using the Harris-Benedict formula:
- Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)
- Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)
Next, estimate your activity level:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise, 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise, 3-5 days/week): BMR × 1.55
- Very active (vigorous exercise, 6-7 days/week): BMR × 1.725
- Extremely active (extremely vigorous exercise or manual labor): BMR × 1.9
For a 30-year-old woman weighing 65kg and standing 165cm tall with a moderate activity level, her BMR can first be calculated using the Harris-Benedict formula:
BMR = 447.593 + (9.247 × 65) + (3.098 × 165) − (4.330 × 30) = 1477.9 kcal
Then, based on her activity level (moderate activity factor 1.55), calculate her TDEE:
TDEE = 1477.9 × 1.55 = 2281.7 kcal. This indicates she requires approximately 2282 kcal daily to maintain her current weight.
So, we just need to track our food calories and make sure daily intake is below the required amount.
Aerobic Exercise
Running, swimming, cycling, jumping rope, and brisk walking all help burn fat all over your body. Try to get at least 150 minutes of moderate exercise each week, or 75 minutes of intense exercise.
HIIT burns significant calories in a short time and boosts metabolism. It’s especially good for burning belly fat. You do short bursts of high-intensity exercise, followed by rest periods.
Stay Hydrated
Water helps flush out waste, reduces water retention, and improves your belly’s appearance. Drink at least 8 glasses (about 2 liters) a day to support your body.
3. Considerations for Cellulite Reduction
Massage and Dry Brushing
Dry Brushing: Enhances blood circulation and lymphatic drainage, reducing water retention and accelerating fat metabolism. Use gentle strokes when dry brushing legs to avoid skin damage. Use lotions, oils, or brushes during massage. They help improve blood flow and break down fat. Avoid excessive force, as over-massaging can irritate the skin and cause discomfort.
Avoid Prolonged Sitting
Sitting too long can lead to swelling and poor circulation in your legs. This can make cellulite worse. Stand up often, move around, and stretch your legs to keep blood flowing.
To remove cellulite from your legs, you need to burn fat all over your body. You can’t target fat loss in just one area. First, creating a calorie deficit by reducing daily intake forces the body to burn stored fat. Next, add aerobic exercises like running, swimming, and HIIT. They help burn fat and speed up your metabolism. Staying hydrated supports metabolism and reduces water retention. Massaging and dry brushing improve blood circulation, accelerating fat breakdown and reducing cellulite. Sticking to a healthy diet, regular exercise, and proper care can reduce leg cellulite. This helps you achieve a toned look.