The main culprit behind weight gain in your thighs is estrogen. This hormone drives the increase in fat cells in females, causing deposits to form most commonly around the buttocks and thighs.
If you want to reduce the size of your thighs or anywhere else in your body, you have to do it through a combination of exercising and eating at a caloric deficit. You can't spot reduce and lose weight in only a certain area.
Bump up your cardio: Regular extended bouts of cardio, mixed in with sessions of short, intense cardio (HIIT, for example) can help lead to slimmer legs. Cardio will help you burn calories and work off excess body fat overall (i.e. belly fat, love handles, etc) and this will also lead to less bulky legs.
Although you can't lose weight in just your thighs, you can incorporate exercises into your workout that will specifically target your thighs and help to tone them. Try simple exercises like lunges (both forward and side lunges), squats, and leg lifts.
Can walking reduce thigh fat? Yes, it can. Brisk walking is considered a good cardio exercise. The idea is to pump up your heart rate.
Have you ever noticed that people have thinner arms and legs as they get older? As we age it becomes harder to keep our muscles healthy. They get smaller, which decreases strength and increases the likelihood of falls and fractures.
You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.
The Pear {a.k.a. The Triangle}
Curvy hips, thick thighs, and a full rear are the key characteristics of the pear-shaped individual. Many pear shapes also have a small bust/chest, narrow shoulders {compared to the hips}, and a defined waist.
As women might expect, estrogen causes the preferential distribution of fat to the thighs and butt. Females have a bottom-heavy, pear-shaped fat, whereas testosterone sends fat to the belly, resulting in a male round apple belly.
As you go through puberty, you get taller, your hips get wider, and your body begins to build up fat in your belly, hips, thighs, buttocks, and legs. It is normal for girls to develop different body shapes.
“When you're actively trying to lose fat, you may see changes on your legs, face and arms first because these areas have more alpha cells,” said Dr Luke. However, areas like the hips, thighs and belly have more beta cells, therefore it makes it harder to lose weight in those areas.
YOU'RE AVOIDING CARDIO
If you aren't doing any cardio, it's going to be harder for you to lose fat and slim down your legs. Most health experts recommend that you get in at least 30 min of cardio per day at least five days a week. I already mentioned that resistance training doesn't typically burn fat.
This usually involves doing exercises such as squats, lunges, and leg presses to strengthen and shape the muscles. Being strong is good. Tone can also be improved by reducing weight, as muscle tone is more defined with less adipose or fatty tissue around it. Excess fat will accumulate around the muscles.
Estrogen is the main reason for weight gain around your thighs. The hormone estrogen causes fat cells to increase in females. This leads to the deposits of fats establishing most often about the buttocks or thighs.
This means some people may be able to slim their thighs by losing weight, but some people may not. And, if you're looking to lose fat in one spot — say your thighs — you'll have to focus on losing weight overall. That's because it's impossible to reduce fat in one area alone.
Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in the male sex hormone testosterone. Women usually gain weight until age 65, and then begin to lose weight.
You could have skinny legs because you're not training often enough, not lifting heavy enough, not eating properly, or lifting with improper form. Doing too much cardio and not doing enough total leg volume could also limit your leg gains. Fortunately, these are all relatively easy fixes.
Nutrition Food and Diet To Reduce Weight & Thigh Fat.
-Eat Protein-rich foods such as fish, lean chicken, cheese, yogurt, milk, beans, eggs, Nuts and seeds with protein such as pumpkin, squash, watermelon seeds etc.
Diet to reduce thigh fat
The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after. Hunger and cravings for even more junk food always follow.
Your thighs will become toned once you lower your overall body fat percentage. It means that it is not really possible to “spot reduce” the inner thighs, but you can certainly take steps that put more emphasis on your thighs. Walking is a great exercise, and offers numerous health benefits.
Why Is Inner Thigh Fat Hard To Lose. Reducing inner thigh fat can be challenging since it's one of the first areas the body stores excess fat and one of the last areas from which it's removed. Targeting this area requires consistent effort with a combination of a balanced diet and exercise.