We all want to stay healty and fit but  But it need a strategic approach and move to help you lose fat from one particular area such as the thighs, legs, waistline, and even buttocks. You need to keep in mind that while spot reduction has been promoted as a way to target belly fat or fat stores in certain areas, many studies have dismissed the idea. There are three key areas which  you need to focus on all to loose the bally fat.

Sleep well - sleep is important not just to help your body repairs old cells and filters out fat-retaining stress hormones. It also affects how you eat and how you exercise, which means it can impact your body size. Not getting enough shut-eye (at least 7 hours) could mean you’re less likely to make healthy food choices and see maximum fat loss results, and that includes the rate at which your lower body will slim down.

Diet comes first - Your diet has a great impact on your body composition, weight, and overall health and well-being. Focusing on eating more of fibrous fruits and vegetables, protein from fish and lean meats, healthy fats from nuts and seeds, whole grains will help you drop fat from all areas of your body, including your stomach, thighs and calves. Make sure you drink enough water to help you stay hydrated, filter out bloating toxins, and keep your digestive system running smoothly.

Train smart - It’s important to understand that you need to exercise smartly to see optimal results - whether you want to shed 10 kilos, build lean muscle, tone your abs or lower body. There are many workouts that can effectively help you transform your legs and butt. It is said that doing 2-3 cardio interval-training sessions per week can be quite beneficial as it triggers a hormonal response that encourages faster fat loss and building lean muscle mass, which will help you get a toned and defined look. To tone your legs, you may focus on exercises such as squats, deadlifts, lunges, leg presses, and calf raises, etc.