Losing thigh fat can only be done successfully through a combination of diet and exercise. Having a healthy body and eating right also means the loss of fat in other parts of your body. If you are serious about losing fat on your thighs and other parts of your body, read on.
Step
Part 1 of 3: Exercises to Workout the Thighs
Step 1. Work your thighs with thigh exercises
Maybe your thighs are a little less firm than your desired shape. Does not matter. To get rid of those fat deposits, do some exercises that will replace fat with less muscle.
Step 2. Squats
There are many different squats you can do, but the basic idea is this: With your feet shoulder-width apart, lower your buttocks to the floor until your thighs are parallel to the floor. Stay in this position for three seconds before you lift your body.
Try doing squats with an exercise ball. Place the exercise ball against the wall with your lower back firmly against the ball. The ball will not only increase the intensity of the squat--it will also give you a good level of back difficulty
Step 3. Do lunges
With a 2 or 3.5 kg dumbbell in each hand, lunge forward on one leg and bring the other knee about an inch above the floor. Return to the starting position and continue with the other leg and pull it in so that it lightly taps the back of your right knee. Extend your left leg again. Repeat with the other leg.
Part 2 of 3: Eat Well and Diet
Step 1. Meet fluid needs when you remove sugar from the drinks you consume
Keep drinking water. Water is healthy, plentiful, cheap, and absolutely delicious. Water rinses and flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for body tissues that need them. Doctors recommend that we drink 1.9 liters of water per day.
- Avoid soda, energy drinks, concentrated juices, etc. We all love it, but the drink is very difficult for us to lose weight. All of these drinks have a lot of sugar in them, sometimes as much as 300 calories, which can make all your workouts go to waste.
- Drink green tea which is a good source of antioxidants and very few calories. Green tea contains about ten times more polyphenols than most other vegetables, and helps the body protect cells from free radicals. Best of all, tea contains 1-2 calories per liter, which means that a cup of regular tea (without sugar) is completely calorie-free!
- Drink a cup of tea or a glass of water right before you eat a meal. This will trick your body into believing that you are fuller than you really are, which means that your appetite will decrease and you will tend to eat less.
Step 2. Eat healthy
You don't need to be on a diet to eat healthily. Just watching what you eat will help you to get a slim and fit body. When eating healthily you should consider what ingredients from each food group you should be eating. Try to eat a balanced diet every time you eat.
- Carbohydrates: Complex carbohydrates are absorbed more slowly by your body so they don't overload your system. These carbohydrates include wheat, whole grain products, and unprocessed grains such as brown rice.
- Protein: Choose lean meats to meet your protein intake. Lean meats include fish and poultry. Other good forms of protein are beans, soy products, and beans.
- Fruits and vegetables: While it may be hard to believe, there are fruits and vegetables that are actually better than others (even though they're all very good for you.) Look for superfoods like kale, blueberries, and swiss chard.
- Good fats vs bad fats: Omega 3 fatty acids and monounsaturated fats are good for your system and will actually help you to lower your cholesterol. Nuts, olive oil, seed oil, and fish contain these 'good fats'. Trans fat and saturated fat are the types of fat that will make your thighs bigger. Included in this type of fat are almost all processed foods, sweets, cakes, etc.
- Dairy: Try to always choose low-fat dairy products. Yogurt is great, because it contains bacteria that help you digest and process food efficiently. Dairy products are also a good source of protein and calcium.
Step 3. Consider a low-carb (Atkins) diet
The theory is that overweight people consume too many carbohydrates. Foods rich in carbohydrates cause the body to release insulin. The body controls insulin by producing glucose (sugar), which is eventually converted into fat. Low-carb diets structure your meals around protein, soy products, vegetables, fruits and nuts to avoid carbohydrates. While you should limit the amount of carbohydrates you eat, you should not completely eliminate carbohydrates from your diet. Try to eat at least 20% carbohydrates for one meal. Your body needs glucose to function, and carbohydrates are a good source of glucose. Foods that are allowed on a low-carb diet:
- Unprocessed high-protein meats, such as beef, lamb, pork, chicken, and turkey.
- Fish high in unprocessed protein, such as salmon, tuna, mackerel, and trout.
- Low-carb vegetables and leafy greens.
- Full fat, unprocessed cheese from cow, goat or sheep milk.
Step 4. Understand what foods are not allowed on a low-carb diet
Foods that are not allowed on a low-carb diet include:
- Grains. No pasta, bread, cakes or pastries.
- Fruits and fruit juices.
- Processed food. These foods usually have added sugar in them.
- Starchy vegetables. No potatoes, beets, or corn.
- Sugar or margarine.
Step 5. Consider a low-calorie diet
If you burn more calories than you take in, you will lose weight. A low-calorie diet means reducing your calorie intake to between 1,200 to 1,500 calories per day for women. This is recommended if you want to lose no more than 1 kg per week. It is not safe if you are trying to lose more than 1 kg per week unless under close supervision from a doctor.
- Limit the amount of fat you eat to between 35 and 60 grams per day. This means that fat intake should be about 20% to 35% of your total calories for the day.
- Aim to consume about 170 to 240 grams of complex carbohydrates such as whole grains, vegetables, and fruits in a day. This means about 45% to 65% of all your calories for the day.
- Aim to consume about 55 to 95 grams of low-fat protein, such as meat, poultry, and fish in a day. This means about 15% to 25% of your total calorie intake for the day.
Step 6. Consider a ketogenic (keto) diet
The Keto diet is similar to a low-carb diet in that you should try to avoid carbohydrates and replace them with fat and protein in your diet. The difference is that the Keto diet is higher in fat and lower in protein than the Atkins diet.
- Why fat instead of protein? If you eat too much protein, your body converts the excess protein into glucose, which is the type of carbohydrate you should avoid in the first place. On the other hand, fat has no effect on blood sugar and insulin levels.
- Consume about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Limit the amount of carbohydrates you consume to between 20 and 50 grams per day.
- Since a strict carb count is such an important part of the keto diet, it's important that you understand how to count carbs correctly. Purchase a guide to counting carbohydrates and study their contents.
Part 3 of 3: Maintaining Physical Health
Step 1. Work out your whole body
As a simple explanation, the body will lose fat by converting it into usable energy. This process is called ketosis. But when your body converts fat into energy, it loses fat from all over the body, not just in certain places like your thighs. So to get rid of thigh fat, you have to train your whole body.
Step 2. Do hard workouts to work out the whole body in the gym
If you want a full-body workout that can burn a lot of calories but is relatively safe on the joints, try biking or swimming. This exercise is especially recommended for people who have arthritis or are undergoing treatment for a serious injury. Take a dip or push your bike around the lap for an hour at least three times a week.
Step 3. Do sports
Joining an entertaining or competitive league, or working out with friends, can make a big difference in burning calories. We will be more motivated to participate in sports for social and competitive reasons. This means we are more likely to play until the game is up and burn more calories than doing a strenuous workout but we eventually give up.
If you don't like playing sports but still want to train in a group, form an exercise group with your friends. Set a schedule at the gym every week and help each other keep your group going to work out on schedule. You can also get workout videos like Insanity or P90X and do the exercises at home with your friends. Make sure you and your friends keep each other on track to keep you on track
Step 4. Identify what types of exercise burn less calories or burn more calories
Unfortunately, yoga and Pilates aren't great for burning a lot of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour, compared to playing a basketball game which can burn about 800 calories. If you are serious about getting rid of thigh fat, don't be too serious about doing yoga, do other exercises regularly to burn your calories.
Step 5. Walk if you can
If you don't do anything, just walk. Walking is an exercise that is often overlooked and underestimated. Depending on your weight and pace, you can burn 100-400 calories per hour in all parts of your body by walking. And as we all know, walking is not as exhausting as running, cycling, or swimming. Find someone to walk with and burn calories together!
Step 6. Make sure you get enough rest
With all the exercises you do, you are bound to be exhausted and tired. (That's a good sign!) The good news is that getting enough sleep can also help you lose weight. It's true: Getting enough sleep can help you lose weight.
- If your body doesn't get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain when you are full and ghrelin stimulates your appetite. In other words, if you don't get enough sleep, your body has a bigger appetite and your brain doesn't send as many signals to your body that your body is full.
- People who have sleep apnea, which causes breathing to stop for some time during the night, are also more likely to be overweight. If you think you have sleep apnea, it's a good idea to see a doctor so your sleep can start to have a good effect - on your energy levels and on your waistline.
