Engaging in total-body strength-building activities at least two days a week can help you burn calories, reduce fat, slim down your thighs, and strengthen muscles using the balance board .
Three steps to slim thighs and get slim legs.
To lose weight in your thighs, you need to eat healthy, do cardio and build muscle in your thighs.
Slimming your thighs with sumo squats and goblet squats can make them look slimmer.
Body fat is essential to our health: it protects our organs, insulates us, and stores energy. However, excess body fat has been linked to the following factors:
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heart disease
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type 2 diabetes and other chronic health problems.
If you want to lose weight in your thighs, you should know that fat distribution varies from person to person. This is largely due to genetics. Women tend to have more body fat on their hips and thighs than men.
This means that some people will be able to slim down their thighs by losing weight, but others will not.
And if you're looking to lose fat in a specific area, you'll need to focus on overall weight loss. That's because it's impossible to reduce fat in just one area.
With that in mind, here's a three-step guide to losing thigh fat and toning your legs.
1. Eat a healthy diet
To lose thigh fat you need to follow a healthy diet which is imperative for weight loss
Eating a healthy diet can help you achieve this calorie deficit. Eating a healthy diet also helps fuel your body properly so you can exercise to tone your legs.
There is no specific diet that is best for losing thigh fat. In general, reducing the consumption of refined carbohydrates and sugars makes it easier to lose weight. Refined carbohydrates and added sugars are those found in processed foods (frozen meals, chips).
To eat healthy, focus on eating foods that are based on
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Fruits and vegetables, which are low in calories and high in fiber, meaning they keep you fuller for longer and you consume fewer calories overall.
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Lean protein sources, like beans, eggs, and chicken breast, can also help fill you up and build muscle.
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Whole grains, such as brown rice and whole-wheat bread or pasta.
Low-fat dairy products, such as milk, yogurt and cheese.
Also read: GOOD HEALTH | 23 SLIMMING AND POWER TIPS
2. Do cardio
Cardio is a great way to lose fat from all parts of your body, including your legs. Cardio exercises burn a lot of calories, which can help you stay in a calorie deficit.
While long-distance running and cycling can help you lose weight, shorter bursts of intense exercise like high-intensity interval training (HIIT) or sprinting can be just as effective at reducing body fat.
These types of workouts also boost your metabolism, so your body continues to burn calories even after you're done sweating.
In fact, a small 2014 study looked at the effectiveness of sprint intervals for reducing body fat in women ages 22 to 27. Participants who completed six weeks of sprint interval training on a treadmill three times a week lost an average of 8 percent body fat.
A 2010 study found that indoor cycling helped participants lose weight without reducing calorie intake. Participants cycled three times a week for 12 weeks. They experienced a 3.2% reduction in body weight and a 5% reduction in body fat.
In general, adults should do at least 30 minutes of cardio five days a week for good overall health.
Learn more: HIIT EXERCISES THAT SCULPT YOUR BUTT IN 7 MINUTES
3. Tone your legs
Strength training can help you lose fat all over your body. Strengthening your legs can also make them look leaner and more toned.
A 2018 study looked at the effects of resistance training and calorie reduction on fat loss. Participants were divided into three groups: one that focused on dietary changes only, one that focused on strength training only, and one that did both.
All three groups lost body fat over four months, but only the resistance-training groups increased lean muscle mass.
Here's what you need to do to lose weight from your thighs:
1. Sumo squats
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Stand with your feet slightly wider than your hips.
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Bend your knees and push your hips back, keeping your chest high.
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Do three or four sets of eight to fifteen repetitions.
2. Leg curls
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Stand with your feet hip-distance apart.
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Place one foot behind the other and bend your knees into a lunge.
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Place your knee just above the floor.
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Return to standing position.
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Do three sets of 15 repetitions.
3. Goblet leg curls
Note: This exercise requires a kettlebell.
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Hold the kettlebell in front of you with both hands
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Stand with your feet slightly wider than your hips.
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Bend your knees and lower your body as far as possible into a squat position.
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Return to standing position.
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Do three or four sets of 12 to 15 repetitions.
Strength training focused on the legs three to four times a week, with a gap of 48 to 72 hours between workouts to give your muscles time to recover.
Also discover: “IRON LEGS EXERCISE” TRAINING
How to Lose Thigh Fat: A Simple 3-Step Plan
1. Exercises to slim the thighs
Incorporate these techniques into your fitness routine to kick-start the fat burning process and gradually reduce thigh fat.
- High-intensity interval training: High-intensity interval training promotes significant reductions in body fat, compared to other types of exercise.
These are short bursts of intense physical activity, such as sprinting or jumping, followed by short periods of rest or low-intensity movements. Why is HIIT so effective?
Your body continues to burn calories even after you workout, thanks to your increased oxygen requirements and metabolic rate.
- Squats and Lunges: Toning exercises like squats and lunges are great for shaping and defining your leg muscles. They work your entire lower body, including your glutes, quads, and hamstrings, resulting in stronger, leaner thighs.
- Weight training: Strength training, specifically for the lower body, helps sculpt the thighs and better define the leg muscles.
Focus on seated or standing leg curls, dumbbell squats, and similar exercises at home or in the gym.
2. A diet to lose weight from the thighs
In your quest to eliminate thigh fat, eating right is just as important as hitting the gym. Learn how to fuel your body with specific nutrients to maximize your metabolism and shed those extra pounds.
- Avoid refined carbohydrates and sugar:
Refined carbohydrates and sugary foods are all around us. They can have a negative impact on our health. The main culprits are white pasta, rice and bread, pastries, sodas and desserts.
These foods cause your blood sugar to spike and crash shortly after. These foods also lack essential nutrients and should not be a regular part of your diet, especially if you are trying to lose weight.
- Load up on fiber and protein.
Meals high in fiber and protein keep you fuller longer, with fewer calories. Fresh fruits and vegetables, nuts, whole grains, legumes, lean meats, and eggs are all good sources of fiber and protein.
They also contain other essential vitamins and minerals that help maintain a balanced diet.
- Drink plenty of water:
The human body is made up of 75% water, which means that virtually every function involves water in some way. Staying hydrated is essential to keeping your body functioning properly.
Even mild dehydration can slow your metabolic rate. Nutritionists generally recommend drinking at least eight glasses of water a day, but you can adjust this amount based on your height, weight, and activity level.
3. Lifestyle Changes to Lose Thigh Fat Fast
Lose thigh fat by making small lifestyle changes that will improve your overall fitness and give you the shapely legs you've always wanted.
Here are some practical tips.
- Stay active: Move and stand throughout the day. Opt for the stairs instead of the elevator, ditch the car for errands, and take a short walk on your lunch break.
- Take Time to Unwind: Stress and anxiety tend to throw your fitness plans off track. You may start to feel unmotivated and even tempted to overeat your favorite comfort foods.
This is due to high levels of the stress hormone cortisol, which cause an imbalance of the hunger hormones – insulin and ghrelin.
This results in "stress eating" and subsequent weight gain. You can avoid this behavior by engaging in stress-reducing activities, such as meditation, yoga, listening to music, and spending time with loved ones.
- Adopt a healthy sleep routine: Lack of sleep can wreak havoc on your weight. Constant fatigue affects your ability to make decisions, saps your energy, and makes you want to binge. Like stress, it also tips the hunger hormone balance the wrong way.
Maintain your mental clarity by getting seven to eight hours of sleep and using these tips for better sleep.
Trust the process
You may also like this article: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
3 Ways to Slim, Tone, and Strengthen Legs
1. CUT AN ORANGE!
If you want to know how to lose weight in your thighs, try eating oranges. One study found that a diet rich in polyphenols may interact with gut bacteria to promote weight loss. It is more beneficial when combined with a diet low in probiotics.
Oranges are also packed with antioxidants and inflammation-fighting vitamin C. They’re an easy and tasty way to get rid of thigh fat. Not a fan of oranges? Good news: polyphenols are also found in red wine and dark chocolate!
2. Do squats
You can't reduce thigh fat in a targeted way. You can train your muscles to be toned and strong. Squats are a great way to do this, and you can do them anywhere, anytime.
Personal trainer Sarah Bell recommends starting with 40 squats a day and doing them three times a week. Each week, increase by 20 units, so that by the fourth week, you're doing 100 squats.
Then you can try another squat variation to continue getting results. Try adding weight, tempo, doing squats or wide Sumo squats.
It won't take long for you to feel the difference in your thighs. Squats don't just work this area. This functional leg-strength exercise will also sculpt your core, calves, glutes, and hamstrings.
Take the time to learn how to do squats properly (and safely) before you start. You can also hit the gym and try barbell squats. They have been shown to reduce body fat percentage after two months of practice.
3. STAY HYDRATED
Drinking water is one of the best ways to stay healthy and lose weight. One study found that drinking 500ml, or about a pint, of water increases your metabolism for an hour.
Drinking a glass of water every hour or so helps keep your body well hydrated. It also helps increase your basal metabolic rate. Keep one of the best water bottles near your desk.
We often confuse dehydration and thirst with hunger: by staying hydrated, our appetite decreases. Korean researchers found that drinking water before dinner led to a decrease in calorie consumption.
So, in addition to burning more calories, we feel the need to take in fewer.
Water plays an essential role in our body functions but it is not enough. Make sure you eat well with healthy, nutritious and delicious recipes, in addition to staying hydrated.
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