Spot Reducing & Increasing / Question
Published: November 17, 1999
Dear TeenHealthFX,
I need to slim down the lower part of my body especially my thighs, butt, and legs. Unfortunately, I have not been able to do this by exercise and diet. Please guide me.
Signed: Spot Reducer - Thigh, Butt & Legs
Dear Spot Reducer - Thigh, Butt & Legs,
There is truly no quick and easy way to safely and effectively reduce your thighs, buttocks and legs. Your body is structured according to your genetics. This means that sometimes no matter how much you diet and exercise certain things may not change as much as you would like. Your best bet is to shape and sculpt your body through proper nutrition and exercise. This will help you gain muscle and lose fat.
It's great that you exercise! It may be a good idea to talk to a coach, gym teacher or exercise instructor about your exercise habits. They may be able to help you come up with an ideal exercise plan just for you. You want a weekly exercise plan that includes aerobic activity 3 to 4 times per week and upper and lower body strength training 2 to 3 times per week. Your goal in strength training should be to tone your body, not to build big, bulky muscles. To do this, use light weights and do a higher number of repetitions. Again, a coach, instructor or doctor may be able to help you with this.
Also, it's important to eat healthy. Strict dieting can have negative effects if you do not eat properly. Severe calorie restriction and unhealthy dieting causes your body to store food as fat. Use the food pyramid and eat healthy. Eating 4 to 5 small meals each day has been shown to be better for you then starving most of the day and bingeing now and then.
When evaluating your body, pay more attention to how you look and feel, and less attention to what the scale says. It is important to be happy with yourself and your body and treat it right. If you have any concerns about your body, discuss them with your doctor.
Signed: TeenHealthFX
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