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.
Dietary changes
a variety of fruits and vegetables. whole grains, such as brown rice and whole-wheat bread. protein from a range of sources, which may include beans, nuts, seeds, lean meats, and eggs.
Increase resistance training
Participating in total-body, muscle-strengthening activities at least two days a week may help you burn calories, reduce fat mass , and strengthen your thighs. Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.
Yes, it can. Brisk walking is considered a good cardio exercise. The idea is to pump up your heart rate. As activities like walking, jogging and running include major leg work, it helps lose those extra kilos.
Hormones drive the deposition of fat around the pelvis, buttocks, and thighs of women and the bellies of men. For women, this so-called sex-specific fat appears to be physiologically advantageous, at least during pregnancies. But it has a cosmetic down-side as well, in the form of cellulite.
This is usually due to your genes. Leg fat may be comprised of different types of fat cells, including: Subcutaneous fat: most common in the thighs and located right beneath the skin. Intramuscular fat: fat dispersed within the muscle itself, much like the marbling seen in meat.
Sedentary Lifestyle: thigh fat is a sign of atrophied buttocks settling within the thighs. The main reason for this is rooted in a lack of physical activity. If you don't have a somewhat active lifestyle, your blood circulation slows down, resulting in fat accumulation and cellulite.
Generally, it can take anywhere from 6-12 weeks of consistent lifestyle changes to notice a slimmer appearance in your legs. With that said, some women may notice a difference in fewer than six weeks, and some may not notice a difference after 12 weeks.
Go power walking – This type of low-intensity cardio burns fat and is the best exercise for slimming down legs. Do fasted cardio – this will help reduce your muscle size and body fat percentage quicker. Follow a low carb diet and stay at a slight calorie deficit so your body can burn more fat and protein (muscle).
Pomegranate. Pomegranate can be a healthy substitute to your normal beverage, as they contain antioxidants that will benefit your weight loss goals. The polyphenols in pomegranate work to reduce the excess fat in our thigh area, and this fruit can be consumed just like that or as a juice.
Try simple exercises like lunges (both forward and side lunges), squats, and leg lifts. Gyms and sports clubs have resistance machines that can help you tone up specific areas, like your upper and inner thighs.
Ok, so while you can't spot reduce fat on your thighs, what you can do is spot train your muscles so they're toned and strong. Target your thighs and lower body with a mixture of knee lifts, sumo squats, curtsy lunges and curtsy squats with hand weights. Do 10 reps of each for three or four sets.
Can flabby inner thighs be toned? While it isn't possible to spot reduce fat, you can target specific areas of the body with the right exercises. If the inner thighs are one of those areas you'd like to see some change, there are exercises that will strengthen the area, increasing muscle tone and slimming the leg.
While there's not a lot you can do to lose weight from just your thighs (since you can't spot-burn fat), eating healthy and exercising can help you slim down overall. Do cardio to burn calories and try strength-training to tone your thigh muscles, which can help them look more defined.
Bend your knees and lower your hips towards the ground. Keep your back straight and knees pointing out over your toes. Dip down into the plie and hold it for 30 seconds. Then, straighten your legs and slide your left heel into your right, squeezing your inner thighs together for 30 seconds.
Doing too much for your legs, lifting heavy and doing lots of squats, lunges and deadlifts will make your muscles bigger (especially if you are an endomorph or mesomorph body type) or at the very least, will make you maintain the muscle size. You will never slim them down if you continue to train this way.
Inner thigh fat can be harder to lose than fat on other areas of the body since exercises that target the area build muscle more slowly and gradually, making visible weight loss less apparent than on areas such as the stomach or arms.
But how can you lose weight off your thighs thanks to fitness walking? By walking regularly, it's as simple as that! It's true, this sport works out the front and back thigh muscles. It's the ideal exercise for slimming your legs.
People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.