How to get rid of thigh fat :
Let’s face it . Nobody likes having fat thighs. It looks odd , feels crappy when you are walking , cannot go out with shorts with those bulky legs and you run the risk of being called ‘fat bunny’ . I know many of you are embarrassed with fat legs and want to get rid of it badly . Kudos. You are in the right place !!
Good news is that thigh fat is subcutaneous and responds positively to targeted exercises and proper diet. As you lose fat in the leg area, you will feel motivated and empowered to wear tight jeans, skirts and shorts without giving a damn about what others think or how your legs look like.
Embracing a healthier diet and doing daily routine exercises can help you get rid of inner thigh fat. As a matter of fact , you cannot make only your thighs skinny while other parts of your body are fatty. In order to lose fat in thighs , you have to lose fat in other parts of your body as well.
Routine exercise and proper diet will have to complement each other in reducing your inner thigh fat . You cannot keep on with your daily workouts while continue eating fast food at McDonalds or Starbucks . On the other hand , resorting to change in eating pattern to include healthy diet will not help you one bit .
Your endeavor to have a thin thigh will pay dividend if you commit to the program to reach the desired goal while applying effort.
Lets jump straight into the meat of how to get skinny thighs :
You must have motivation . All your efforts in your weight loss campaign will crush down on you if you don’t the motivation . How exactly will you keep yourself motivated ? It can be simple things . You can imagine the picture of celebrities with long gorgeous legs , your fifth grade teacher who had those sexy skinny legs , skinny jeans that no longer fit you etc. These thoughts are unpleasant and will make you sad. That’s exactly what is required. You need to feel the pain , the agony and the anguish of having an ugly fat thigh and feel the lack of having long and beautiful thighs. That agony will ignite a strong desire in you to achieve our goal .
2) Be Patient :
Patience is the key . Who does not want to lose leg fat in two or three days? But let’s cut the crap , that will not happen . You need to work on it and put in consistent effort . So, commit yourself for minimum two months period and don’t get frustrated if nothing changes in a few day because it won’t .
So, how can you get skinny thighs ? Developing a healthy eating habit is vital not only from fat loss point of view, but also for every aspect of life. Healthy eating is the number one thing you can do to ward off, regulate and even reverse many crippling health conditions such as heart disease , high blood pressure , diabetes and some types of cancer. We all know the benefits of healthy foods and whole foods plant based diet , but we just don’t put that to task . We just don’t care . The hard truth is that we have to work hard and make some sacrifices in order to achieve anything. Nothing is free in life. Do you think your favorite celebrity maintains her long and sexy legs by just sitting around ? You won’t believe how much effort they put into it, how much dietary restrictions they maintain and how much money they spend day in day out to maintain her beautiful legs. Healthy diet works . Just supply your body with proper nutrition and see what it can do to you. Our body has stunning healing power when supplied with proper nutrition . That way the real beauty will come out from inside of you . Hammer this learning home. Get motivated and be patient . That is the starting point of everything that follows .
There is no way to target the fat in your thighs alone by diet . The most viable option is to target overall fat to reduce the amount of fat stored in your body. This in conjunction with targeted exercises for the thighs will do wonders for you.
Low-calorie low-fat diet:
Our body stores consumed fat with utmost ease but does not burn that fat off with similar efficiency . Extra fat is stores below the skin of thighs if someone have fat thighs. Thigh fat can accumulate even if you have healthy cholesterol level and it does not associate with heart diseases. But it is harder to get rid of since it has less blood flow. The body burns stored carbohydrates to produce energy before touching your stored fat . Hence, you should restrict the intake of carbs to create a calorie deficiency . The calorie deficit will make your body burn fat for energy and your inner thigh fat will start to reduce.
Nutrient rich foods such as fruits , vegetables , fish and beans will help the cause . Limit your intake ( not fully exclude) of foods that are high in saturated fats such as fast food, cheese , processed meat , coconut oil, whipping cream, lard etc . Occasional saturated fats such as fish, seeds and nuts are fine since these has some healthy benefits as well.
Lean protein is good , but you should avoid red meat . Your should minimize consumption of beef , mutton and pork and replace it with chicken, turkey and fish .
Keep plenty of whole grains in your diet . Your body will be required to burn more energy to digest whole grains and other complex carbohydrates and reduce fat in doing so. Carbohydrates should cover about 45 % to 65% of your diet . Your diet should also have plenty of grain based products made with whole wheat and oats such as breads , cereals , crackers etc and fibrous foods such as fruits and vegetables . You should eat 20 to 35 grams of fiber daily.
Avoid fast food at all cost:
Get rid of fast food from your diet . Fast food have very little nutrition value but often very high in fat , sugar and calories. Fast food not only induces obesity , heart disease , type 2 diabetes , peptic ulcer and lack of nutrient , is also causes irregular eating , loss of appetite , stress and wastes your money .
4) Exercises :
How to get rid of fat thighs ? Needlessly to say, diet alone will not do you much good. You have to do exercises. There are various kinds of physical exercise that you’ll be able to do to get rid of that upper leg fat. Yes, to start with, those exercise sessions might seem somewhat demanding and arduous. However, once you get used to them, in no time, those exercises will be easy. Besides, after a few weeks, you will start to see the results of work you put into it. The very best work outs are the next few: thigh toning, running, fast walking, sprint running for short distances, sit-ups, going for a swim, grooving, Pilates, aerobic exercises.
Several types of exercises are illustrated below :
Thigh toning exercises:
a) Side lunge and crossover lunge :
- Take a position straight keeping your feet firmly together.
- Keep the hands down on the sides. Allow your position remain straight but ensure your shoulders are laid-back. This specific activity can help tone the inner thighs mainly because it exercises them from various angles.
- Using your left foot, you could take a broad side-step. Bend over the knees so that you can push your hips behind you when you are stepping out. The right leg should stay extended while you transfer your body weight on the left side. Allow your back remain upright. Keep your face forward when you start shifting.
- Using your fingers, feel the floor. Maintain your arms on either side of the left foot.
- Stand back up with your legs crossed.
- Feel the ground and bend instantly.
- Stand up and redo the exercise – stand up and start forcing off with the left foot and then go back to the starting position.
b) Exercise ball squeeze :
- Pick out an exercise ball that you feel comfortable with. In case your height is between 5’’1 and 5’’7, make sure you opt for an exercise ball of 55-cm. If you’re 6’2 or taller, select a 75-cm ball. Whenever you are beginning with these exercises, you can deflate the exercise ball just a bit in order to use it without difficulty.
- Then lie flat on to the ground whilst keeping the ball between your legs- keep the exercise ball firmly between your thighs. Be sure you raise your legs upward just a bit.
- Slightly squeeze the ball employing only a sufficient amount of pressure to hold it in position.
- Tightly squeeze the exercise ball with your inner thigh muscles, make use of as much pressure as possible. Maintain feet elevated up.
- Relax for some time and after that reiterate the activity. You can do 5 to fifteen reps subject to your leg power. Rest and go on until the leg muscles start feeling tired.
c) Scissor kicks:
- Scissor kicks are another workout designed to develop the muscles in your inner thigh. In addition, they help to develop your lower belly.Slide your hands below your back and stretch your legs. Lift your legs until they are 4 to 6 inches (10 to 15 cm) off the ground.Your feet and knees need to be totally above the ground, but your thighs will still be partially flat.
- Rest flat on your back. The heels also needs to be flat on the floor and your hands should be palm-side-down in your sides.The thighs should be absolutely flat against the ground.
- Cross your legs backward and forward. Execute a scissor-like movements using your legs, raising one high off the ground as you slowly move the other one lower to the ground.
- You will not really cross one leg over the other, yet your upper thighs may need to force along with each pass.Your lower abs and inner thigh muscles should remain stiffened throughout the workout.
- Continue with this particular motion for Eight seconds.
- Relax and replicate. Get back to your starting position with your feet level on the floor. Rest for five to Ten seconds before continuing.
- Perform the work out seven times per set.
- Work yourself as much as performing three sets during every exercise routine.
d) Squat lifts :
- Make use of a resilient band for your workout routines as they help to make squat lifts far better. These lifts might also work your inner thigh besides improving on stability and balance. In the event you are lacking a resistance band, make use of ankle weights to help you to work your thigh muscles more.
- Begin by placing one side of the band round the left ankle. Place the other one end to a sturdy furniture item. Let the space around the ankle remain loosely tight and feet slightly apart. When carrying out this workout, have the hands placed on the hips.
- Using your right leg, walk out ensuring your right knee is a little bit bent as if you’re ready to do a squat. Spread out your thighs over to your side.
- Lift the left leg and straighten the right leg slowly. Transfer the left leg out and keep it in front of the right leg. Keep your left leg off the floor and also keep the thighs intersected. Be sure that your bodyweight is shifted over the right leg.
- Relax for a time after which repeat the work out. You can do 8 reps for every leg. Repeat every set Sixteen times.
e) Side lying hip adduction :
- Lie flat on your side. Straighten out both legs and stack one foot over the other foot.
- This is an ideal workout for adductors, which are a group of muscles across the genital bone and femur. The shoulders and hips must be perpendicular with the floor with the head lined up upright with the backbone. You can support the spine by simply flexing the abdominals.
- Maintain your lower leg forward. It is supposed to lie on the top of your second leg. The legs must be upright while you bring the right leg down to the floor, to ensure the feet remain relaxed on the floor.
- Raise the lower leg off the ground/ flooring. After breathing out, raise the lower leg to position it across the upper leg’s foot. Abstain from moving the hips forward and backward. If you ever go through stress in the lower back muscles, please stop the workout.
- You could rest for a moment and then execute this workout. After breathing in, slowly return the legs in their beginning position.
a) Running :
Running is probably the oldest exercises known to man . Anyone can do it and they do not even need sneakers . You can go outside right now and start jogging . Running provides proper exercise for the whole body specially thighs, glutes , hamstrings and legs. It is simple and hassle-free. It improves health and help reduce the risk of heart attack, high blood pressure , osteoporosis , obesity , stress , depression and so on.
If you can run on uneven ground , you can accomplish some other parts of quads as well . After a running session , you will feel your body fresh and your mind clear . You can breathe more clearly , feel more energetic and immediately concentrate on demanding activities .
Anytime you run, you burn calories and promote leaner thighs, but you have to be disciplined to get the best outcomes. In order to effectively lose weight, the American College of Sports Medicine advises 60 to 90 minutes of physical exercise five days a week. In case you run one or two days every week, take a week off, then continue doing this. You can, however, break your daily 60 to 90 minutes into a couple of periods — accumulated exercise is equally as useful as a single, lengthy episode.
Running on a modest pace burns up calories proficiently, and it can assist your target of burning thigh fat, however, there is a method to improve your progress. Interval training workout is an exercise method that involves intensive bursts of effort alternated with lighter times. With running, alternate to and fro between sprints and either mild jogging or brisk walking. Interval training workouts burns up more calories than steady-state training. Interval training also makes you burn more calories for some hours after you are finished working out.
b) Climb Stairs:
Climbing stairs gives you a strong lower-body workout, creates more powerful muscles in your legs, stomach and core. Additionally it is a powerful source of cardio exercise, assisting you reduce fat while you firm up. Though you can not focus on your thighs particularly for fat burning, the stair climber makes it possible to reduce fat throughout your body and firm up your thighs for a thinner look.
Doing exercises on a stair climber will help you burn up fat by torching some major calories. A 160-pound individual can burn nearly 657 calories working with a stair climber for an hour, as stated by MayoClinic.com. Consider that with jogging at Five mph, whereas the very same person would burn up about 606 calories, or travelling quickly, which uses 314 calories. This calorie burn is critical to helping your thighs look finer.
Toning your muscles provides definition to your thighs, making them look more shaped. A stair climber just isn’t meant to bulk up your muscle mass, so tightening gives your upper thighs a more attractive look.
5) Miscellaneous activities:
Obviously, you need to do exercises. There are many different types of exercise that you will be able to do in order to get rid of that leg fat. Yes, at first, those exercises may seem a bit tough and tiring. However, once you get used to them, in no time, those exercises will be easy. Besides, after a couple of weeks, you will start to see the results of work you put into it. The most effective exercises are the following: jogging, fast walking, sprint running for short distances, sit-ups, swimming, dancing, pilates, aerobics etc.
Drink lots of water