Reducing thigh size by 2 cm is one of the most challenging goals in a weight loss program. However, sticking to an exercise program and adjusting your diet will help bring about much quicker results. In addition, there are surgical procedures available to remove fat around the thighs that are less affected by exercise, but these procedures have some risks and side effects.
Step
Method 1 of 4: Exercise
Step 1. Realize that reducing fat in certain locations is not possible
The human body is made in such a way that we cannot target body fat in a specific area. So instead of just focusing on reducing thigh fat, consider a full body workout that will allow you to lose weight in all areas of your body, including your thighs.
Burning fat in the inner thighs is very difficult and takes time. Be patient and set realistic goals for overall weight loss. Slim thighs are achievable, but take time
Step 2. Do long-distance cardio exercises
You can run on a treadmill for 30–45 minutes, a long workout on a stationary bike, or complete a solid session on an elliptical machine.
- The most effective cardio exercises to reduce the size of large thighs are running, jogging or stationary biking for a long duration because they will not make the body too muscle and also support fat burning. If you run or jog outside, avoid uphill terrain that will build muscle in your legs.
- If you're doing cardio using equipment, such as an elliptical machine or a stationary bike, set the resistance and incline low. Choose an intensity high enough to maximize fat burning.
- Use a heart rate calculator to determine the intensity of your workout and make sure you keep your pace balanced.
Step 3. Avoid lunges, squats, leg extensions, or calf raises
While this exercise is great for building thigh muscles, it will make your thighs bigger, not slimmer.
Focus on burning body fat, then gradually build your thigh muscles
Step 4. Do resistance training after burning thigh fat
When you've lost 2 or 5 cm from your thighs through long-distance cardio, add weight training.
Start with lighter weights or exercise machines such as leg lifts, leg rotations, and leg presses. Do many repetitions on each machine with light resistance to build muscle slowly
Method 2 of 4: Wearing Clothing that Slims or Hides the Thighs
Step 1. Choose bottoms that cover the thighs
Women can wear skirts that cover the widest part of the thigh, with a length of 4-5 fingers above the knee. As for men, you can wear dark-colored jeans that fit at the waist and have a slim fit cut.
- Avoid loose clothing because it will only make the whole body look bigger, including the thighs.
- If you are a woman, you should avoid low-waisted skirts that seem to make your legs shorter and your thighs bigger, as well as half-calf skirts that sometimes seem old-fashioned or old-fashioned.
Step 2. Buy clothes that seem slimming lower body
That is, choose clothes that are not too tight or too loose, with models or cuts that slim the lower body.
- For women, wrapped accent clothes and short A model dresses can slim the thigh area and still look beautiful.
- Avoid body-hugging dresses made of tight materials, such as lycra, nylon, and satin.
Step 3. Choose dark colors
Dark colors can always make the wearer seem slim.
- However, don't be afraid to wear patterns, especially patterned tops that distract from your legs and thighs.
- If you are petite with a larger top, avoid bold or bulky patterns as they create an overdone appearance. Choose a material with a more detailed pattern for a skirt or pants.
- Avoid horizontal lines that will make the body wider and make the eyes move sideways to the thighs. Choose tops, skirts, and dresses with vertical lines that will make your eyes move up and down
Step 4. Avoid jeans that are patterned at the groin
The pattern in the thigh area of the jeans will only draw attention to the thigh.
Also, choose dark jeans that fit well, not capri pants or shorts that will only enlarge your thighs, not slim them down
Method 3 of 4: Following a Healthy Diet
Step 1. Reduce your daily calorie intake
Calories are the body's source of energy, but if you consume too many calories, the tissues will store more fat and that will lead to obesity or weight gain. So, choose foods that are low in calories and that take a long time to digest, such as green leafy vegetables and fruit, as well as lean protein and foods that do not contain artificial sugar.
Step 2. Limit sugar intake
Research data shows that limiting sugar intake from the daily diet can reduce calorie consumption by almost 20–40%
- Replace sugary drinks like soda with water or green tea. Green tea stimulates metabolism and contains excellent antioxidants. Make sure you drink at least eight glasses of water a day.
- Replace the sugar in coffee with Stevia, which is made from a South American plant and tastes sweet, but contains no sugar or calories. You can also use natural sweeteners like cinnamon or honey.
- Avoid all artificial sweeteners, including Splenda. Read food product packaging to make sure it doesn't contain corn syrup or high fructose corn syrup.
- Remember that alcohol is actually very high in sugar. So, avoid alcohol to reduce sugar intake.
Step 3. Eat less carbohydrates and increase protein intake
Although carbohydrates are the main source of energy for the body, a high intake of simple carbohydrates, such as pastries and sweets, can negatively affect metabolism. Carbohydrates in the form of cereals such as bread and pasta can also cause weight gain and a drop in blood sugar, leading to lethargy and lack of energy. So, try to minimize the consumption of these foods.
- Replace bread and pasta with healthier cereals, such as brown rice or quinoa.
- Replace sweet pastries with naturally sweet foods, such as fresh fruit.
- Increase your protein intake in the form of lean meats such as turkey or chicken, instead of lean beef or pork. Ideally, you should eat four servings of protein a day. One serving equals 80–120 grams, or about the size of a hand. Good sources of protein are eggs and fish, especially boiled, baked, or baked.
- If you have an active lifestyle or exercise every day, you should have enough energy from cereals and protein to support exercise and muscle building, including thigh muscles.
Step 4. Avoid dairy products such as milk, cheese, and yogurt
Use whey protein to make a protein drink that will still provide energy, but not add fat.
- You can also use egg white protein powder.
- You also need to avoid butter, mayonnaise, or heavy cream. If making lettuce, make a healthy dressing with olive oil, coconut oil, or flaxseed oil.
Step 5. Monitor your calorie intake as a way to improve your diet and prevent unhealthy eating habits
Calculate your daily caloric needs according to your weight and level of physical activity, then record your daily calorie intake for one month. While you should be eating healthy calories every day, keep your blood sugar stable so you can feel full after eating and not feel hungry.
- Take note of when you feel tired or weak between meals. If you feel your energy drops at certain hours, prepare a healthy snack so that your blood sugar doesn't drop. You probably won't be as sleepy in the afternoon if you avoid bread or heavy carbs at lunch.
- Pay attention to what foods deviate from a healthy diet and the triggers that make you eat unhealthy. Maybe stress makes you want to eat cake, or social events make you want to drink wine. Whatever the trigger, you must identify and limit it by replacing cake with fruit, or replacing wine with water or green tea.
- In fact, you should drink a glass of water or tea before eating to stimulate metabolism and suppress hunger so you don't overeat.
- The key to a healthy diet and exercise that will lose weight and provide enough energy to strengthen and tone your thighs is to enjoy what you eat. By replacing processed foods with fresh foods, your body will thank you by giving you a better feeling and appearance.
Method 4 of 4: Undergoing the Surgical Procedure
Step 1. Consider liposuction
Liposuction is a procedure that can remove unwanted fat from almost any part of the body, including the thighs. However, these procedures include drastic or serious methods to reduce thigh size and expensive ways to reduce unwanted fat on the thighs.
- This procedure uses a very narrow tube, called a cannula, which is inserted into the thigh. The cannula is attached to a suction device that removes fat cells and results in a smoother and slimmer thigh contour.
- This procedure is usually performed on an outpatient basis, and discomfort and recovery time after the procedure are generally minimal.
- However, the cost of the liposuction procedure is quite expensive. Depending on the location of the surgery and the doctor who performed it, you may have to spend between Rp. 20 million to Rp. 50 million for liposuction of the inner thigh and Rp. 15 million to Rp. 50 million for liposuction of the outer thigh.
Step 2. Know the risks and side effects of liposuction
Like other surgical procedures, thigh liposuction also has risks and side effects, including:
- Blood clots, infections, fat clots, changes in skin sensitivity, bleeding, irregular or uneven body contours, swelling, skin discoloration, skin and nerve damage, scars, risk of anesthesia, pain, and loose skin.
- It's important to remember that while liposuction will remove fat from the thighs and buy a slimmer look, it can't treat obesity or compensate for an unhealthy diet without exercise. Liposuction procedures cannot solve health problems caused by obesity or lack of physical activity.
- Liposuction also can't get rid of cellulite, which is a sign of lines on the thighs and buttocks. This procedure also does not treat sagging or sagging skin.
- Thigh liposuction results can last a long time with good care. However, if the weight gains again, the thigh size will return to normal. So, you should lead a healthy lifestyle with a good diet and exercise before and after the liposuction procedure.
Step 3. Consider a thigh lift
A thigh lift, or thighplasty, is a surgical procedure that is more invasive than a thigh lift, and removes excess skin and fat.
- This procedure is usually performed as a combination liposuction to contour and smooth the thighs after the fat has been removed through liposuction.
- Thigh lift surgery is also performed on an outpatient basis, but recovery can take a week or more. Most patients return to normal activities within a few weeks of surgery.
- However, this procedure is also expensive. The costs range from IDR 20 million to IDR 100 million, with an average price of around IDR 45 million.
Step 4. Know the potential risks and side effects of thigh lift surgery
The surgical procedure has several potential risks and side effects, including:
- Incomplete wound healing, bleeding, fluid accumulation, scar not closing, skin discoloration or swelling, skin lifting, persistent pain, thrombosis or blockage of blood vessels, risk from anesthesia, unsightly scars, pain numbness, or other changes in skin sensation and loose skin.
- Although the surgeon can remove the thin layer of fat in the thigh in this procedure, thigh lift surgery does not focus on removing the large layer of fat. It is not a substitute for fat burning like a healthy diet and daily exercise.
- Before performing the operation, the surgeon will make sure your weight is stable because weight loss will make the thigh tissue loosen again. Similarly, significant weight gain after surgery can also change the outcome of surgery. So, you should continue to have a healthy diet and exercise before and after surgery.
